Eilinen/ Lepo

Rest day, total workouts of the week 16 hours, x 8

Metcon: ma, ti, ke, pe, la
Aer: ti, to, 60 + 30 = 90 min
Squat: -
BB: la

Gymnastics:
CTB - 65
Pull up -
TTB - 25
HSPU - 60

MU - ma, pe - 25
BMU - ke, la - 28
Bfly - 105
Bfly CTB -
HSW - ti, ke, pe, la - 83 m.

Sleep 4/7
Avg. tt. bed 22:30
Avg. t. asleep 7 h 50 min
Avg. EA 44 kcal/FFM

AM: 60 min
2 min run/1 min walk
8.6 km
125/158
7.02/4.05 min/km

PM: 140 min
Warm up for 25 min
1.Gymnastics
A. HSW practice for 15 min
- 25 m.

B. Bfly pull up practice for 20 min
- 7 8 7 8 7 8 5 = 50

C. EMOM6: kip HSPU - 6 6 6 5 5 5 = 33 reps

2.Strength
A. Farmers carry
20 min to find challenging weight on 15+15 m trip
20 32 42 48 kg

3.Gymnastics conditioning
A. Chest to bar priming
- 5 7 3 7 3

B. Every minute on the minute for 15 minutes
1) 8 Power cleans @ 35 kg
2) Chest to bar (RiR 2-3) - 10 10 10 7 6
3) 10 Medball bearhug squats 40-50 lbs - 40 lbs

4. Accessory
3 sets:
4 Back bridge lifts
6 Cuban press complexes - 10 kg
8 Scap push ups
- Slow and controlled all the way through. Pauses in top and bottom positions in all movements.

20min AMRAP
400m run
Max effort Pull- ups

As many pull-ups as possible without letting go of the bar or having your feet touch the ground. When you drop off bar, run 400m and return to pull-ups.
Score equals the combined number of pull-ups completed.

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I did 7 full rounds (1.75 miles)

Have not tried this one before, so it is PR'ed by default. Not too good though. Had problems staying on the bar for first several rounds b/c I have been doing pullups with finger tips so as not to tear as often.

2
2
3
3
3
3

3

19

65 lb OHS 75 reps (as many sets as it takes)

AMRAP 20 minutes
12 Power Snatch (55 lb)
10 Push-ups

1RM
Backsquat - 160
Strict Press - 80
Deadlift - 230

170 min
Warm up: EMOM12 + 10 min mob.

1.Gymnastics
A. HSW practice for 10 min
- 15 m.

B. BMU practice for 20 min
- BMU 10 x 1 + 3 x 2 = 16 reps

2.WL
A. Power snatch - Touch n go 5 RM
25 25 25 25 25 25 30 30 35 37.5 40 kg

B. Snatch balance + Overhead squat - 4 x 2+1
25 30 35 40 42.5 kg

3.Conditioning
A. 5 rounds for time:
5 Deadlifts 80 kg > 75 kg
10 Burpees
Time: 3.51

• Rest as needed -

B.10 min AMRAP w/ a weighted vest - 10 kg
10 cal Assault runner
10+10 Lunges (10 on one other leg first, 10 on the second after)
10+10 m Sled push (70kg on the sled)
Result: 4 rounds

• Rest 2 min-

C. For time:
30 Burpee chest to rings
Time: 6.04

Cool down: 10 min bike

30 + 150 min
Warm up for 10 min
1.Gymnastics
A. BMU practice for 15 min
- 12 x 1 reps
B. Butterfly pull up practice for 10 min
- 6 7 7 9 = 30 reps

Hard routine
2.Warm up for 15 min

3.WL
A. E2MOM12: 3 split jerk from rack
25 30 35 40 45 48 50 50 50 kg

4.Strength
A. 15 min to find 2 RM weighted pull up
Pull up: 5 10 15 20 25 kg PR!
Chin up: 27 kg PR!

5. Conditioning
10 x 2 min on: 1 min off
A. 14 cal row + max reps wall ball
- 20 22 22 22 24

B. 13 cal AB + max meters HSW
- 5 5 5 5 5 m (in 2-4 sets)

6.Accessory
A. KB sumo deadlift - 4 x 10 x 16 kg

B. KB split squat between plates 10/side - 12 12 16 kg

C. EMOM7: abs

D. 3 sets: 2 arm DB push press - 10x30 8x35 10x35 lbs

E. Single arm KB press - 4 left, 2 right - 6x12 kg 3x6x10 kg

F. Bottom up press only left - 2 x 6 x 6 kg

G. Bicep curl tabata with barbell

One-Rep Max Should Press
120 LBs

3x for Time:
10 L-Sit Pull Ups*
15 Ring Rows
20 Push Ups
Run 400 meters

*This was the first time I've done the L-Sit Pull Ups and DAMN they are hard!

WOD

 20 Min AMRAP
      400 m <a href='/journal/movements/1280'>Run</a>
        10 <a href='/journal/movements/2407'>Push</a>-ups
        20 <a href='/journal/movements/1866'>Air Squats</a>

      Ryan 7 RDS + 400 m/Aaron
      7 RDS/Carly-Amy 5 RDS

      THEN Max Effort <a href='/journal/movements/2407'>Push</a>-ups (Ryan 50/ Aaron 41), 2 mike <a href='/journal/movements/1280'>run</a>