5 min light cardio (bike, row or run)

Then barbell warm up (empty barbell)
2 rounds

5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squats
5 good mornings

Strength
Clean and jerk
EMOM x 10
1 squat clean
1 hang squat clean and jerk

• try to increase weight 3-4 times throughout.
• barbell must not touch ground between squat clean and hang squat clean.

E2M for 16min
C&J x2 @moderate weight
+
3 rounds
In 2min:
250/200m Row
5 CTB
Amrap Thrusters @ light weight
2min rest between rounds

110 min
Warm up for 20 min

1.MU
- Drills
- MU 15x1

2.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 3 sets of:
- HEADSTAND x 20s
- PROTRACTION PUSH UP x 3, 2s down + 5s hold at floor
No rest between exercises
Rest 60s between sets

C. 5 sets of:
- BOX HSPU (KNEELING) x 3, 5s down
- ARCH HOLD x 20s

3.Metcon
E2MOM10:
Tough effort Toes to bar > GHDSU - 25 20 19 18 18
Ski-erg @ 80-85% effort

4.Accessory
3 sets:
8+8 Quadruped Bird dog row
10 DB Supinated front raise

Complete 9 rounds for time, consisting of

3 rounds of

• Bike 500 meters
• 15 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 12 shoulder presses at ½ body weight

Then, 3 rounds of

• Bike 500 meters
• 9 shoulder presses at ½ body weight

Team of 2
YGIG
35 Wall ball shot
25 Med ball squat clean
15 KB swing
8 Pistol squat

A.
90 push-up
90 strict pull-up
90 strict dip
90 ring row
90 strict hspu
90 ring row
90 strict dip
90 strict pull-up
90 push-up

B.
14-12-10-8-6
1. Push-up
2. Bicep curl (BB)
3. Skull crusher (DB)
4. Low bar pull-up

Rästi

125 min
Warm up for 15 min

1.SHSPU
A. 1 set of:
- SERRATUS LEANS x 60s

B. 1 set of:
- PROTRACTION PUSH UP x 6

C. 7 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1, 8s down
Rest 75s between each set

D.3 sets of:
- PUSH UP HOLD x 15s
Rest 60s between sets

2.WL
A. Dip Snatch
- Build to RPE 9 Single for the day

B. Every minute on the minute for 3-6 sets:
- Dip Snatch @ 85-90% of todays top set

3.Back squat
A. Sets of 5 up to RPE 8
- 55 65 72.5 kg

B. Working sets
- 4x5x72.5 kg

C.. Back squat jumps
- 3x3x15 kg

Rest day, total workouts of the week 12 hours, x 7
Week 2/3

Strength & conditioning
Metcon x 3
Aerobic work x 2 - 75 min
Upper body strength -
Squat - 2410 kg

Gymnastics
MU - 55
BMU -
BFLY - 30
BCTB - 45
HSW -

Recovery
Sleep, 8+ hrs/week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. 2730 kcal/day

5 x 3