21-5-9

8 kg kettlebell

One arm KB swing
V-up
KB clean
Push-up
KB sumo deadlift high-pull

Penkkipunnerrus
Toistot 10-9-8-7-6-5-4-3-2-1

5 Stationary Inchrowms w +1 PU
10 Grasshoppers ea side
15 Glute Bridges w 3sec Pause
20 Quad Tippers Ea leg
15 Yard Forward/Backward Bear Crawl
10 HR PU
5 Rounds:
10 Rev Stationary Lunges
10 Sit Ups
10 Air Squats
10 V Ups
10 Sumo Stance Goodmornings

:90 Pigeon
:90 Couch
:90 Squat Hold
:90 Plank (arms ext)

20 Min Build a heavy SA KB OHS Triple

General Strength:
50 Ring Rows
50 Double KB Bent Over Rows
50 Chin Ups
50 Iron Cross KB Swings w 2 sec pause ea arm

3 rounds:

2 min row
1 min powersnatch
30 sek DU
2 min rest

105 min
Warm up for 20 min

1.MU
- Drills
- MU 14x1 + 3x2
- MU x 20

2.WL
A. Power Snatch + Low hang snatch
- Build to 1+1 @ RPE 8

B. Snatch pull to hold
- 3x3 @ 90-100 % of max Snatch
- 57.5 kg

For time:

Buy In:

1 mile run

10 rnds
5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out:

800m run

Rest day, total workouts of the week 13 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 1
Squat - 1200 kg

Gymnastics
MU - 80
BMU -
BFLY - 55
BCTB - 70
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 40 min
Avg. 2840 kcal/day

3 rounds for time:

500 m row
40 wall balls
30 push ups
20 box jumps
10 pull ups
3-4 min rest

The second round is done in reverse order.

Air bike 50-40-30-20-10 kcal
Db snatch 15 kg. 50-40-30-20-10
Burpees 50-40-30-20-10

150 min
Warm up for 20 min

1.MU
- Drills
- MU 17 x 1

2.Strength
A. Back squat
6x3x85 %
- 75 kg
New set every 2 min

B. Supersets
- Not done

3.Metcon
For time:
4 Rope climb
15 Deadlift 70 kg
10 Double KB clean 24 kg > 16 kg
100 m KB front rack carry
10 Double KB front squats > 16 kg
15 Deadlift 70 kg
4 Rope climb
Time: 11.24