Teams of four:

10*2,5min rounds
10synchro burpee
Remainibg time max cal row

Week 5 of 6 of this cycle.
6 sets:
• 6 Back Squats
Weight: 80% of T1RM Back Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform all sets at this weight. Rest 2 min between sets.

Rest day, total workouts of the week 7 hours, x 4
Deload week
The Pack Program

Conditioning
Metcon x 2
Aerobic work x 1, 60 min

Gymnastics
MU -
BMU - 25
BFLY - 50
KCTB - 80
HSW -

Recovery
Avg. time to bed - 23:45
Avg. cals/day - 2700
Bodyweight -
Capacity - 83

For quality
3 - 4 rounds
8 - 10 reps
1. Shoulder mobility with foam roller
2. Narrow grip overhead squat
3. 90 and 90 hip mobility
4. Cosack squat
5. Scapula push up or wall stand scapula push up
6. Banded push up
7. Pallof press
8. One leg sit up with kettlebell
9. Knee bend with jooga ball
10. Scapula rotation with Bosu ball and dumbbell

120 min

1.BMU
- 2 x 2
- 1 x 4
- 1 x max reps: 16
= 25

2.Metcon
E4MOM x 7:
6 CTB
9 burpee to target
6 DB hang clean & jerk 2 x 15 kg
9 box step over with DBs 2 x 15 kg
Rest of the time easy bike

Times: 2.15, 2.19, 2.20, 2.13, 2.13, 2.12, 2.05

3.Accessory
A. Tabata AMSU

B. YGIG
Bicep curls 1 - 10 - 1
- 10 kg

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+ 60s. Lunge complex
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Low Hang Power snatch
  3 Snatch drops

• Mobility btw rds...

• Rest 1min btw sets

130 min

1.Front squat
10 x 4 x 72.5 %
- 57.5 kg
- Go every 3 min

2.Gymnastics
EMOM16:
1) 10 pull up + easy bike
2) 8 HSPU abmat + easy bike
3) 40 DU
4) easy bike

3.Metcon
AMRAP20:
3 snatch 37.5 kg
9 TTB
21 cal echo bike
Reps: 5 rounds + 1 snatch

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow + Arch

• 45s. Row/Bike - Handstand hold

• Mobility...

LÄMMITTELY
Hartiarenkaan aktivointi vk

Hallinta & voima hartiarengas
2 kierrosta
1. Ristikkäinen tuulimylly kp
2. Rengassoutu
3. Lankussa kierrot ja käden kurotus kohti kattoa
4. Olkapään aukikierto vk
5. Viparit + käännöt

AMRAP 8min
8 cal laite
8 maastaveto kk
8 lankussa kuulan siirto

AMRAP 8min
8 tempaus lp
8 kulmasoutu kpt
8 lankussa käsillä alas-ylös