AM: 45 min
90 s. run/60 s. walk
6.35 km, 7.05 min/km
125/154

PM: 145 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 25

2.WL
A. Power snatch
- Find 1 RM

B. Consistency work for snatch
10 sets for quality:
- 1 Power snatch + 1 TNG squat snatch x 65 % of today's max
- 30 kg

3.Back squat
- 5x3x85-87 % + 4-6 Jumping lunges after each set
- 77.5 kg

4.Accessory
4 rounds of:
3 Jumps with empty barbell
3 Snatch balance x 60 % snatch 1RM - 33 kg
20+20 s Side plank

3 sets of 8

160 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Strength
A. EMOM12
1. 3 Pause Front squat - 60 kg
2. 6 TNG push press - 42.5 kg
3. Rest

B. 3 supersets:
5 Heavy sumo deadlift - 90 kg
75s Wall facing HS hold
2min Rest

3.Metcon
For time in teams of 2: - reps changed for 1 athlete
12 Rope climb - 24 TTB
12 Power cean & jerk 50 kg - 45 kg
6 D-ball over shoulder - 22.5 kg
12 Double DB burpee box step overs 2x15kg
6 D-ball over shoulder
12 Power clean & jerk
30 cal Bike
Time: 9.58

4.Strength accessory
3 sets:
20 bicep curls - 15 kg
20 hollow rock

Track & Field
4 Laps of the Infield + Dynamic Stretching
Low Back Rehab Exercises
Hurdle Drills (3xeach leg)
6x4 Low Hurdles Long Jump Takeoffs
Lead-Leg & Trail-Leg Hurdle Drills at 1.00m
2xBlock Sprint to First Hurdle at 1.00m (2.16 seconds)
2xBlock Sprint to Second Hurdle at 1.00m
2xBlock Sprint to Third Hurdle at 1.00m
2x50m Sprinting Drill (10m High Knee Sprint + 10m Low knee float + 10m High Knee Sprint + 10m Low knee float + 10m High Knee Sprint)
Javelin Throws 800g (standing, 3-step, full approach)
Some Handstands
Some jogging and skipping + Static Stretching

Rest day

Sick 1.-4.9.2020

4 sets of 2 @84-89% of 1 RM jerk

145 min
Warm up for 20 min

1.MU
- Drills
- MU 8 x 1
- MU 11 x 2
- MU x 30

2.Gymnastics capacity
A. AMRAP5
5 Wall climb - 5 CTB
30 DU - 7 cal bike
Reps: 5 rounds

Rest 2.5 minutes

B. AMRAP5
5 Toes to bar
5 Double DB jerk 2x30/22.5kg - 15 kg
5 DB squat 2x30/22.5kg - 15 kg
Reps: 5 rounds + 5 TTB

Rest 2.5 minutes

C. AMRAP5
5 Ring dip
5 DB snatch 30/22.5kg - 20.5 kg
5 DB squat 30/22.5kg - 20.5 kg
Reps: 4 rounds

3.Strict pulling & pushing
A. Find max 3 REP deficit HSPU
- Not done

Rest 3 minutes

B. For quality x 3 rounds:
8 Seated DB strict press - 12.5 11.5 11.5 kg
16 GHD sit up - to parallel

135 min
Warm up for 15 min

1.Strength
4 sets:
Deadlift 4x8 @ RPE 8 - 80 85 90 90 kg
Bench press 4x8 @RPE 8 - 40 40 42.5 42.5 kg
- Rest to full recovery, alternate movements

2.Metcon
Every minute on the minute for 30 minutes:
1-2) Row @ 75-80% Pressure - 25 25 25 25 26 26 cal
3-4) AMRAP of: 10 TTB + 10 DB Snatches 40 lbs + 14 Box jump overs
5) Rest
All sets: 1 round + 5 TTB

3.Accessory
4 sets:
Seated DB Press 12 x 20 lbs
DB Lateral raises 12 x 10 lbs
Ring Body saw x 8

40s on, 10s off, 4 Rounds
6 exercises, 23 mins 30s

Bulgarian Split Squat (each side)
Calf raises
Glute bridge hold
Sumo switch squat
Frog kicks
Jump Squat