Etukyykky tekniikka / 6 x 3 etukyykkyä

Rest day, total workouts of the week 14 hours, x 8

Strength & conditioning
Metcon x 3
Aer x 2 - 100 min
BB x 1
Squat - 3815 kg

Gymnastics
MU - 70
BMU - 20
BFLY - 85
BCTB - 80
HSW - 40 m

Recovery
Sleep 5/7
Avg. 22:40
Avg. 8 h 00 min
EA 39 kcal/FFM

Benchpress 10x5@60% amrap sista setet

7 x 8

Every 1 minute x 10:

3 squat snatch @75% of Daily 1RM snatch

Track & Field
2 Laps of the Infield (Warm-up)
6x20m Sprinting Drills (high kneesx2, marchesx2, boundsx2)
2x20m Straight Knee Bounds + 20m Sprint
4x30m Sprints (4.06, 4.02, 4.03, 3.94)
Static Stretching (Cooldown)

Midline
2x20 seconds L-sit Hold (60s rest)

Every 2 minutes, for 14 minutes:

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(27)
WRK 7:00 REST 2:00 x3
10-12-14-16-18-etc plank taps
20 dumbbell hopovers
30 sit ups
40 mountain climbers
only increase plank taps every round, 10 the first round, 12 the second round, etc. Pick up where you left off on every round.

Finisher
50 round the world
1:00 butterfly stretch

EMOM10': 4-6 Strict HSPU

Shoulder press 5x5 @ 70%