4rnds
10 ghd sit ups
5 bar MU

A: Back squat amrap @90%
B: Leg press 3x10

5 rounds of
* DUs as many as possible
* Alt lunges with body weight - 10 each side

Metcon

Kokonaisaika:
20.30 min.

Ylöstyönnön painot: 10 kg
Boksille nousun paino: 5 kg
Punnerrukset toisella kierroksella boksia vasten

Toistomäärät vaaditut.

Oli rankka, mutta äärettömän hyödyllinen treeni!
Kiitos Repa hyvästä ohjauksesta!

Rest day, total workouts of the week 10 hours, x 6
Week 1/3

Conditioning
Metcon x 2
Aerobic work x 3, 170 min

Gymnastics
MU -
BMU - 25
BFLY - 120
KCTB - 110
HSW -

Recovery
Avg. time to bed - 23.10
Avg. cals/day - 2700
Bodyweight 63.3 kg
Capacity - 104

Clean
3x3
3x2

With quality

12' AMRAP
5 dbl DB hang p.clean @2x20/12.5kg
5 dbl DB thruster
5 STOH
5 ttb

Back squat 3x5@heavy weight ca 80%
+
For time:
12-9-6-3
Db Devil press
Db box step overs

4 RFT:

• 25/20 cal row
• 10 sandbag clean @ 50/40kg
• 10 burpee over sandbag

170 min

1.WL
A. Every 3 minutes x 4
3 x 1 Power clean into 1 Push jerk
x 70-75 %/ 2 reps in the tank
- 47.5 50 52.5 52.5

B. EMOM7
1 Hang squat clean + 2 High box jumps

2.Metcon
A. 5 RFT:
15 cal run
12 CTB
5 squat clean @ 75 % + - 55 kg
Rest 90 s. between rounds

Times: 3.42, 3.38, 3.39, 3.39, 3.38

B. AMRAP20:
15 cal echo bike
10 Double DB hang snatch 2 x 12.5 kg
10 pull up
15 cal echo bike
20 Double DB hang clean & jerk 2 x 12.5 kg
10 pull up

Reps: 2 rnds + 30 reps

3.Strength accessory
A. 15 m sled push
- 2 x 80 kg
- 2 x 90 kg
- 10 x 100 kg

B. 3 rnds:
15 push ups
15 bicep curls
25 GHDSU