Rest day, total workouts of the week 13 hours, x 6
Week 2/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 75 min
Upper body strength x 2
Squat - 2285 kg

Gymnastics
MU - 50
BMU -
BFLY - 90
BCTB - 80
HSW -

Recovery
Sleep, 8+ hrs/week - 4/7
Avg. time to bed - 23:05
Avg. hours asleep - 8 h 00 min
Avg. cals/day - n. 2800

Front squat 1RM

For 40 minutes in a team of three:
900 m shuttle run with a bulgarian bag
300 m weighted lunges
90 cal ski (alt. every 15 cal)
30 man makers

One works, two rests.

AM: 45 min
60 s. run/60 s. walk
6.3 km, HR 126/158

PM: 140 min
Warm up for 20 min

1.MU
- Drills
- MU 10x1

2.BCTB
- BFLY x 30
- BCTB x 20 (singles)

3.Bench press
5x10x60 %
- New set every 3 minutes
- 33 kg

4.Conditioning
AMRAP20 Open 20.2 re-do:
4 DB thruster 2x15 kg
6 Toes to bar
24 Double unders
Reps: 12 rounds + 7 reps = 415 reps

5.Accessory
4 sets:
8 shoulder press - 27 kg
20 hollow rock

Lämmittely
1min laitetta
3 kierrosta:
10m askelkyykkykävely
10m kuopaisut vuorojaloin
10m sivukävely kumpparin kanssa
10x kahvakuulaheilautus

Voima
Bulgarian split squat 3x15
Palautus 1.30-2.00

For time
21-15-9:
Air squat
Push-up
Ring row
Sit-up

135 min
WU 20 min

1.MU
- Drills
- MU 20x1

2.Squats
A. Back squat
1x5x75 % 67.5
1x3x80 % 72.5
1x2x85 % 77.5
1x2x90 % 80
1x1x95 % 85

B. Front squat
1x5x75 % 60
2x5x80 % 65
- New set every 3 minutes

3.DL
1x20
3x10
x 40 % of your 1 RM
- 48 kg
- New set every 3 minutes

Clean 1RM

8 min AMRAP:
• 4 Squat Cleans 135/95#
• 8 Toes-to-bar
Goal: 7 rounds.

A:
15x10m shuttle run
20cal bike
10 heavy WB

3 min rest

B:
20cal row
15 Burpee over rower
10 thrusters @30kg

12 min AMRAP

12 cal row
12 kb swing
12 goblet squat

Q7AV