Split Jerk 12 RM

Rest day, total workouts of the week 14 hours, x 6
Metcon: ke, pe, la
Aer: ti, to - 80 min
Squat: -
BB: -

Gymnastics:
Pull up -
CTB - 15
TTB - 30
HSPU - 60

MU - ma, ti - 28
BMU -
Bfly - 105
Bfly CTB - ma, ke
HSW - ti, 12 m.

Sleep 3/7
Avg. 22:30
Avg. 7 h 30 min
Avg. EA 40 kcal (from 5 days)

6 rounds:
4 min work + 1 min rest
1 round: run 600 m, remaining time burpee pull-ups
2 round: run 600 m, remaining time devils press
3 round: run 600 m, remaining time burpee box over
Repeat rounds 1-3

Optional work:

OTM10
odd: 40s box jumps
even: 40s ski erg
this is not all out work out, rpe 4 (in scale of 1 to 5)

AMRAP (with a Partner) in 13 minutes

22 calorie Row
22 Power Cleans (95/65 lb)
22 Wall Balls (20/14 lb)
22 Toes-to-Bar

20min AMRAP:
- 10 push-ups
- 20 sit-ups
- 20 air squats

10 kierrosta aikaa vastaan:

• 1000m BikeErg
• 15 burpee

30 min amrap

30 x hang snatch 40kg
30 x WB
30 cal Bike
30 x Front Squat
30 x Push Press
30 cal Row

Puijon portaisiin. Ei ole tarkoitus juosta!

Nähdään parkkipaikalla.

Warm up(8)
3rds
20 heels to rear
20 plyo
20 mclimbers

Mobility(5)
1:00 min bf stretch
:30 sh distraction

Fittrain Intervals(16)
:20 work :20 sec plank :20 rest
rope slams
airdyne
upright row
shuttle runs

Opt(12)
5x5 hollow rock
12:00 min run

Finisher
30 w-raise
100 flutters-2ct
1:00 min samson