Total workouts of the week 10 hours, x 6
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 105 min
BB x 2
Squat - 1025 kg

Gymnastics
MU - 35
BMU -
BFLY - 50
BCTB - 60
HSW -65

Recovery
Sleep 5/7
Avg. 22:35
Avg. 8 h 00 min
EA 40 kcal/FFM

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

TAI
- kevyt tekniikkatreeni - tee vapaavalintaiset lämmöt ja loppu veryttelyt&venyttelyt

CLEAN + FRONT SQUAT + PUSH PRESS
5[2+2+2]@kevyt pal 2min

CLEAN + CLEAN Above Knee + SPLIT JERK
5[1+1+1]@kevyt pal 2min

BOX JUMP Strength Leg
5x6 pal 2min

Warm up(10)
10 plyo jumps
10 single leg deadlift
10 pik n grass
10 foot pedals in down dog(2ct)
100m run
10 body builders
10 active samson
10 ring rows
10 hollow rocks
:30 butterfly stretch

Workout(20)
Not for time
3rds
21's bench
21's curl
21's dips
21 arms only row pulls

Finisher
50 crunches
1:00 min chest opener

30 Devil Press
60 DB Thrusters
90 Burpees

Find 5 reps max.

1 rm 65 kg

Wodliiga 16.4.2023

4 rounds of:
1 minute of Handstand Hold with chest facing wall
1 minute of L-Sit Hold
1 minute of Squat Isometric Hold

0-10 Mins

25 Sit-ups
5 Clean and Jerk @80kg

10-25 Mins

50 Air-squats
40ft Hand-stand walk
30 Pull-Ups
20 Burpees
10 Power Snatch @50

25 onwards…

80 Double-unders
40 T2B
20 Front squat @80 (No rack)

5 x 1000m Row. 85% pace

Rest 2:00 btw. rounds

Starting with shoes and socks off, drop into a pistol squat position and put your shoes and socks on without coming up from the pistol position. Do both feet without coming up to pass the challenge. Hands touching the floor or both legs touching the floor at the same time is a fail.