Optional Accessory
GYMNASTIC CONDITIONING

75 GHD Sit-Up for time.

Tailor the rep scheme to fit your fitness level! RPE 3 to 4

Rest day, total workouts of the week 13 hours, x 6

Metcon - ti, pe
Aer -
Squat - 2455 kg
BB - ke, pe

Gymnastics
Pull up -
CTB - 35
TTB - 60
HSPU - 40

MU - 44
BMU - 25
HSW - 55 m.
Bfly - 105
Bfly CTB - ma, la

Recovery
Sleep +8 h/week - 1/7
Avg. t. asleep 7 h 5 min
Avg. tt. bed 22:50
Avg. EA 40 kcal/FFM

160 min
WU 15 min
1.WL
A. Push press + Jerk
- Heavy 1+3 for the day

2.Gymnastics priming
Toes to bar
Pull up/Chest to bar

3.Metcon
A. 0:00-10:00
21-15-9:
Toes to bar
Burpee
Time: 6.06

B. 10:00-15:00
75 Wall balls
Max effort Chest to bar > butterfly pull up
Reps: 9

15:00- 20:00
Rest

C. 20:00 -->
300 m Ski
450 m Row
850 m Bike
Time: 5.09

4.Strength/Accessory
From Tuesday
A. 5 sets:
- Barbell Good morning x 8 (RiR 2) - 35 35 35 35 35 kg
- Pallof press 10+10
- Rest 60 s. between sets-

B. 3 sets:
- 8+8 Bulgarian split squat w/barbell - 35 35 35 kg
- 5 band assisted GHD hamstrings
- 12 hip thrust w/band

135 min
WU for 15 min
1.GS
A. Bfly + bfly CTB 30 min
- Box drills - 4 x 8 reps
- Kip CTB w/hold on top at first rep - 3 x 1 reps
- Kip CTB - 5 5 3 3 3 reps
- Bfly - 10 reps

B. BMU 10 min
- 8 reps

C. HSW 10 min
- 5 m.

D. Every 90 s for 4 rounds each:
45 s. Max .distance HS Walk
- 6 1 4 2 m. = 13 m.
45 s. Max effort Bar muscle ups
- 3+2, 3+1, 3+1, 2+2 = 17 reps

2.Strength
A. 4 sets:
- Ring push ups 4 x Tough effort (RiR 1-2) - 11 10 8 8
- Bulgarian ring row 4 x Tough (RiR 1-2) - 10 9 9 8

B. 4 sets:
- 12 low cable pulley - 35 40 45 45 kg
- 10 side lateral raise - 10 10 10 10 lbs

C. 4 sets:
- 8 bicep curl & press - 20 20 20 20 lbs

WU
3rds
10x air squat
10x scapula push up
10x hollow up

AM: 50 min
A. WU for 15 min
B. Running intervals
- 5 x 300 m @ 68 s. pace
- 200 m walk rest between sets - 1.50
66 67 65 66 65 s.
- Rest 3-4 min -
- 7 x 200 m @ 45 s. pace
- 100 m walk rest between sets - 1.00
44 44 44 43 44 42 42 s.
C. Cool down: 5 min walk

PM: 120 min
WU 15 min
1.GS
A. MU 60 min
- Skill drills
- MU 3 x 1 + 7 x 2
- Total of 17 MU

B. MU strength - not done

2.Strength
A. Back squat 5 x 5+ @ 85%
- Rest as needed-
- Last set 7 reps

B. 5 sets: - not done
- Barbell Good morning x 8 (RiR 2)
- Pallof press x 10+10
- Rest 60 s. between sets-

130 min
WU 15 min
1.GS
A. HSW 5 min
- 15 m.

B. MU 40 min
- Skill drills
- MU 4 x 1, 2 x 2, 1 x 3
- Total of 11 MU, PR 3 unbroken

C. Bfly/BCTB for 15 min
- Bfly x 20 reps
- KCTB x 5 reps
- BCTB singles 6 x 1 reps

2.Strength
A. Strict HSPU Strength work - 4 sets:
Max effort Pike Box HSPU w/ 1 s. pause 2 cm off the floor
- 9 10 9 8
- Rest as needed, then after 4 sets -

B. DB Z-Press 4 x 5 (Heavy!)
- Rest 90 s. between sets -
- 20 25 25 25 lbs

C. Bench Press 1 RM
30 40 50 55 (60) 60 kg

D. Weighted pull up 3 RM

E. 4 sets: > not done
Max effort Parallette L-sit
- Rest 15 s -
20 Seated pike lifts
- Rest as needed-

A: 8min emom
Odd Supine ball throw x3-5
Even clapping push ups
B: Bench press Amrap @75kg
C1: strict chin ups 3set
C2: Shoulder press 3set
D: Cable triceps push down 3set

5 rounds:

16 cal row
8 push-ups
8 v-ups
8 DB clean & jerks

Moderate pace and weights

Rest 1:1 between rounds

160 min
WU for 20 min
1.GS
A. HSW 15 min
- 20 m.

B. MU 55 min
- Skill drills
- MU 7 x 1 + 5 x 2
- Total of 17 MU

C. MU strength
- Low ring leg assisted Muscle ups
Accumulate 15-20 reps - 15 reps
- False grip hollow rocking swings 3-4 x 5-10
3 x 6
- 1⁄2 rocking pull up 3-4 x 5-10
2 x 6

2.Strength
A. Back squat 5 x 5+ @ 80%
- Rest as needed-
- Last set 12 reps

B. 4 sets:
- Single leg Barbell RDL 6+6 - 40 40 40 40 kg
- Single leg Seated knee extensions 10+10 - 5 5 5 5 kg