Soutua vapaasti, tulos on matka, kommentteihin aika yms.

Rest day, total workouts of the week 12 hours, x 5
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work -
Upper body strength x 2
Squat - 2450 kg

Gymnastics
MU - 45
BMU -
BFLY - 115
BCTB - 70 (singles)
HSW -

Recovery
Sleep, 8+ hrs/week - 3/7
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 55 min
Avg. cals/day - 2720

3 rounds
400m row
50 Walking lunges 16kg goblet
200m run
25 box jumps
800m bike, standing (Hard 10)
15 Backsquats (50% of 1 rep max weight)

Rest 5 min

4 rounds
10 t2b
15 v ups
20 hollow rocks

Five rounds of:
A. Row 4min
B. Bike 4min
Total distance.
Also cals

Warm up(10)
3rds
20 jax
10 heel grab
5 plyo

Optional(8)
E.M.O.M 8-strength/core

Even-5 hang clean and jerks or goblet squats w/dumbbells/barbell/sand bag(moderate weight)

Odd-5 body saws

WRK(27)
WRK 7:00 REST 2:00 x3
20 single arm dumbbell hang to overhead
40 heavy jump rope/jump rope
20 floor bridged tricep extension
40 heavy jump rope/jump rope
20 breakdancers
40 heavy jump rope/jump rope
200m run

Finisher
50 double crunch
1:00 butterfly stretch

See link for breakdancer demo and bodysaw

2 Power clean+2 Low hang power clean 4sets
2 Power Jerk+2 Split Jerk 4sets
Front squat 4x2

Ohs 5*4 (moderate-heavy)
Low hang snatch 5*4 (moderate-heavy)

Warm up(10)
3rds
20 mountain climbers
20 front kicks
20 arm circles 10 front/10 back
6 jing jang(5m shuttle run)

ISO/COR(25)
6 giant sets
8 curls
8 upright row
8 tricep overhead extension
8 burpees
16 plank taps
giant set=complete each exercise in succession. Rest as needed after each round

Finisher
50 cross crunch
1:00 chest opener

Seal row 6-5-4-6-5-4

8-6-4-2

MU
Squat cleans @60kg
Push jerk