WU
tabata
KB/DB swing
sit up
+
2rds
5+5 KB/DB hang snatch
5+5 KB/DB one arm swing

A1: Incline bench press 3set
A2: Lat pull downs 3set
B1: BB skull crushers 3set
B2: reverse Db shoulder flys 3set
C: SA triceps cable push downs 1xMax

3 rounds of:
5min bikeErg
5min echo bike
5min skiErg
5min rowErg

On the 5:00 x 5 Rounds:
12/9 Calorie Assault Bike
400 Meter Run
12 Toes to Bar

160 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
EMOM16
1. 7 chest to bar + easy bike
2. 7 push ups + easy bike
3. 40 DU
4. Easy bike

3.Metcon
EMOM32
1) 12 cal ski
2) 12 cal row
3) 12 cal bike
4) rest

4.Accessory
2 sets:
1 round of gymnastics swimming
25 GHDSU

130 min
Warm up for 15 min

1.Back squat
5x80 % 72
5x85 % 77
5x85+ % 77
5x75 % 67
New set every 3 minutes

2.Metcon
5 RFT
10 FS 30 kg
15 BFB
20 cal echo bike
Rest 1 min between rounds
Times: 3.35, 3.33, 3.27, 3.24, 3.08

3.Accessory
A. EMOM12:
1) 12 hip thrust wit pause at top - 45 lbs
2) 8 hamstring curls - 5 kg
3) 8+8 bulgarian split squats - 25 lbs
4) Rest

B. 3 sets:
21 bicep curls - 15 kg
20 GHDSU
30 s. passive hang

Rest day, total workouts of the week 11 hours, x 6
Week 3/3

Strength & conditioning
Metcon - 3
Aerobic work - 1, 105 min
Upper body strength - 2
Squat - 880 kg

Gymnastics
MU - 20
BMU - 25
BFLY - 70
BCTB -
KCTB- 55
HSW -

Recovery
Sleep, 8+ hrs/week - 0
Avg. time to bed - 23.15
Avg. hours asleep - 7 h 25 min
Avg. cals/day - 2750
Capacity - 105

75 min
Warm up for 20 min

1.Metcon
A. 5 x 200 m run, r. 60 s. between sets
Times: 4.00 min/km

Rest 5

B. 10 x 500 m row, r. 60 s. between sets
Times:
2.05, 2.04, 2.03, 2.03, 2.02
2.02, 2.01, 2.01, 1.59, 1.52
Avg. 2.01.6

2.Cool down
10 min easy bike

Bench press
- H3
- 2 x 8

Find a heavy set in 20min.
1 Snatch + 1 Clean & jerk