Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

125 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.CTB
- EMOM 6: 5 KCTB

3.Conditioning
EMOM25:
1-2) 20 cal bike erg
3-4) 10 pull up + 20 DB snatch 15 kg + max reps DB rev. lunges 2 x 15 kg
- 12 9 11 9 12
5) Rest

Rest day

90 min
Warm up for 15 min

1.Strength
A. E3MOM x 4:
7 strict pull up
8 shoulder press 27.5 kg

B. EMOM12:
1) 7+7 Bulgarian split squat 2x10 kg
2) 15 DB DL 2x10 kg
3) 15 v-ups

C. EMOM9:
1) 10 TTB
2) 20 russian twists 8 kg
3) 30 s. plank hold

D. EMOM4:
8 ring row + 8 push up

2.Metcon
EMOM10:
10 thruster 25 kg
40 DU

45 min
Aerobic work
PK2-VK1
60 s. run/60 s. walk

21-15-9

bike calories
ring row

Fir time:
10 TTB
10cal ski

45 min
Aerobic work
90 s. run/60 s. walk
5.95 km

Rest day, total workouts of the week 10 hours, x 5
Week 3/3

Strength & conditioning
Metcon x 3
Aerobic work x 1, 20 min
Upper body strength x 2
Squat 2175 kg

Gymnastics
MU - 35
BMU - 15
BFLY - 145
BCTB - 15 (singles)
KCTB- 80
HSW -

Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2780

21-15-9

Floor press 60kg/40kg
V-up
Kettelbell swing 24kg/16kg
Bicep curl with barbell 20kg/15kg