SKILL:
Squat
5 -5-5+
60% – 70% – 80% of 90% of 1RM
Add 10LBS to each working-set weight

WOD:
4 Rounds Of:
20 Wallball Shots (20#)
20 Double Unders
20 KB Swings (55#)
20 Double Unders

Skill:
Squat Clean

WOD:
10-9-8-7…1 reps of Squat Cleans*
*each round is followed by 1 round of “Cindy”
“Cindy” – 5 pull-ups, 10 push-ups, 15 Squats

Snatch pull with 2 stops below and above knee

80% 2X2
90% 3X2

5 kierrosta
5 etukyykky 17kg
5 rengassoutu

Lämppänö pyörää, burbeita ja 7kg etukyykkyjä

AM: 40 min
90 s. run/60 s. walk
5.85 km, 6.50 min/km
129/160

PM: 160 min
Warm up for 20 min
1.Ring muscle up
- Drills
- MU 15x1
- MU + HTR 5x1
- MU 5x2
- MU x30

2.Strict HSPU
A.2 rounds of:
- WRIST FLEXION x 8
- PLANK LEAN x 8

B. EVERY 90 s. x 7:30 (5 sets):
- CROW HOLD x 15 s.

C. 3 sets, elbows locked:
- BOX HANDSTAND x 40 s.

3.Metcon
3 rounds, faster each round:
15 KB Swings @ medium weight - 20 kg
15 Wall balls
15 Burpees to target
Rest 90 s. between sets, faster each round
Times: 2.21, 2.16, 2.10, 2.12, 2.03

35 min easy bike

3 RFT:

500m Row
400 m Run

Rest day, total workouts of the week 11 hours, x 5
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 1 - 45 min
Upper body strength x 1
Squat - 1165 kg

Gymnastics
MU - 60
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 45 min
Avg. 2700 kcal/day

A.
3 sets:
10 Bench press
10 KB rows (2xKB)

B.
3 sets:
12 Strict dip
12 Strict pull-up

C.
3 sets:
10+10 Chest flyes
10+10 Lateral raises

D.
3 sets:
10+10 DB bicep curl
15 Push up
15 Tricep push down

E.
CORE
Tabata: V-ups / Toe touches
Tabata: Russian twist / Flutter kicks

10 Rounds:

100m swim
2 min rest between rounds