Nei 4 minuti per 5 round
50 du
20 cal bike erg
10 Front squat 60kg
Il risultato è il round più lento

Rest day, total workouts of the week 7 hours, x 4
Week 2/3

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 75 min
Upper body strength x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2800

5x 2 power clean + 3 push press

65-70% of 1 RM clean and jerk, reset on the first 2 power cleans, and reset on all the push press, rest 2 min between sets

25-15-10-5
Floor Press @2x25/20kg DB
banded curl
TC: 15'

"Black Jack"
4 rounds of:
8 Clean @2x24/16kg KB
7 Squat
6 Jerk
and 21 Double KB Lunges
at each drop 5 strict T2B
TC: 25'

Ring dip 5x10

Päivän maksimin hakeminen 1 x rinnalleveto + 1 x rive roikusta. Aikaa hakea maksimina on 6 minuuttia.

Rest day, total workouts of the week 11 hours, x 7
Week 1/3

Strength & conditioning
Metcon x 2
Aerobic work x 3 - 155 min
Upper body strength x 1
Squat - 1505 kg

Gymnastics
MU - 35
BMU - 15
BFLY - 55
BCTB - 50
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 40 min
Avg. cals/day - 2760

Three sets of five reps of ring dips with the following tempo:
3s up, 1s hold, 3s down

A: Power snatch+ slow motion snatch balance then double snatch balance up to heavy
B: Squat clean+ power jerk+ double split jerk
C: Emom 7’: Power clean+ 4 front squat
@ 70% of power clean