AM: 45 min
60 s. walk/60 s. run
6.3 km, 7.09 min/km
HR 129/159

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- 18x1

2.BCTB
- BFLY x 25
- BCTB x 20

3.Back squat
Pause back squat
A. Build up to heavy 5 rep
- 40 50 60 65 kg

B. 2x5x70 % at normal tempo
- 63 kg

4.Metcon
2 min Max cal AB - 36
1 min Rest
2 min Max reps Power snatch x 70% of power snatch 1RM - 19 x 32.5 kg
1 min Rest
2 min Max reps burpee box jump overs - 21
1 min Rest
2 min Max cal Row - 35 cal

5.Accessory
- Isometric holds, not done

Sopivasti painoa lisäten kolme snatchia kyykkyyn per 90sec.

Yht.10 kierrosta

15 min amrap:

12 power clean 50/35kg
30 du
12 wallball
30 du

Lepoo / Uinti

RX: 40/25kg
Sc1: 30/20kg
Sc2: 20/15kg

A,
Back Squat 3-2-1-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
15 Deadlifts @43/30kg
12 Back Squats
9 Push Press
9 Handstand Push-ups
12 Pull-ups
15 Box Jumps @60/50cm
Goal:3+rounds

C,
Each for time:
Row 1000 m
Row 750 m
Row 500 m
Row 250 m

Rest 1:1 between efforts.

Total workouts of the week 15 hours, x 9
Week 2/3

Strength & conditioning
Metcon x 1
Aer x 2 - 70 min
BB -
Squat - 1280 kg

Gymnastics
MU - 15
BMU -
BFLY - 50
BCTB - 25
HSW -

Recovery
Sleep 1/7
Avg. 22:25
Avg. 7 h 20 min
EA. 40 kcal/FFM

Rest day
JH 30 min

Every 2,5 min for 16 rounds
5 deadlift, 100/70kg
10 lateral bar over burpee
15 air squat

Eilinen/Lepo