3 Kierrosta

Juoksu 200m
Käsien pyöritys 10/10
Kyynärpäiden pyöritys 10/10
ranteiden pyöritys 10/10

40 + 165 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 20 min
- 10 x 1
B. Bfly pull up practice for 5 min
- 6 5 5 10

Hard routine
1.Warm up for 20 min

2.Strength
A. Back squat 5 x 4

B. 4 rounds:
4 negative pull ups - 8 sec. down
4 strict negative HSPU - 4 sec down, 24" box
Rest 90 s. btw. sets

3.Conditioning
A. EMOM30
1) 10 cal row
2) 6 burpee over DBs + 30 DU > 20 DU
3) 6 burpee over DBs + 8 DB thrusters @ 35 lbs > 6 @ 30 lbs

4.Accessory
A. 4 x 10 barbell row - 35 30 25 20 kg

B. 4 x 10 side lateral raises - 10 lbs 2.5 2 1.5 kg

C. EMOM7: abs

D. 3 x 8 bicep curl with barbell

E. Bicep curl with DBs - 6 x 25 8 x 20 12 x 15 lbs

20min amrap:

• 30 tuplanaruhyppy
• 3/3 turkkilainen ylösnousu

TGU:n paino kommenttiin.

5 x 5
Heavyish weight but safety first

Rest day, total workouts of the week 17 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 50 + 35 = 85 min
Squat: 3130 kg
BB: ke, la

Gymnastics:
CTB - 20
Pull up -
TTB - 50
HSPU - 70

MU - ma, ke, pe 33
BMU - ke, la 33
Bfly - 130
Bfly CTB - ti
HSW - 44 m.

Sleep 1/7
Avg. t. asleep 7 h 30 min
Avg. tt. bed 22:25
EA 42 kcal/FFM

Burpees yesterday was a bad idea....

For Time: 21-15-9
-HSPU
-Ring Dip
-Push Up

Rest day / mobility

EMOM 8:00
EVEN Minutes: 30s Strict Toes to Bar / Straight Leg Raises / Knee Raises

ODD Minutes: 30s Shoulder taps

Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

In 15min, build to days heavy:
4 Snatch Grip Push Jerk