A: DB Bulgarian split squat 3x8
B: Free standing assisted sissy squat 3set
C: 10min emom rkb swings

Juokse verrytellen treenin aluksi

3 RFQ

15 Close grip DB floor press 2x25kg
30 banded triceps extensions
30 banded biceps curls

10 min EMOM:
• 2 Front Squats + 5 Push-ups + 10 Air Squats

Recommended weight: 75%1RM

Air bike 50-40-30-20-10 kcal
Db snatch 15 kg. 50-40-30-20-10
Burpees 50-40-30-20-10

3 rounds for time:

500 m row
40 wall balls
30 push ups
20 box jumps
10 pull ups
3-4 min rest

The second round is done in reverse order.

Rest day, total workouts of the week 13 hours, x 7
Week 3/3

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 65 min
Upper body strength x 1
Squat - 1200 kg

Gymnastics
MU - 80
BMU -
BFLY - 55
BCTB - 70
HSW -

Recovery
Sleep, 8+ hrs/ week - 2
Avg. time to bed - 22:55
Avg. hours asleep - 7 h 40 min
Avg. 2840 kcal/day

Teams of 2

0:00-15:00
42-30-18
FRSQ @doubleDB 22.5/15
Burpee
HSPU/ HR Push-Up

14:00-20:00
1000m row

20:00-39:00
4 Rounds of
40 Wall Ball
30 T2B
20 Alt DB Snatch @22.5/15

For time:

Buy In:

1 mile run

10 rnds
5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out:

800m run

Snatch + Hang snatch + Overhead squat

Build to heavy complex of 1+1+1

– Build up to a daily heavy on the complex. This is one unbroken set.