Takakyykky 2 RM

Eilinen/Lepo

Rest day, total workouts of the week 11 hours, x 6
Week 4/4

Strength & conditioning
Metcon x 2
Aerobic work x 2 - 85 min
Upper body strength x 1
Squat - 2450 kg

Gymnastics
MU - 55
BMU - 10
BFLY - 75
BCTB - 60
HSW -

Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:50
Avg. hours asleep - 8 h 5 min
Avg. cals/day - n. 2770

Squat clean + front squat + jerk

8 x (1+1+1)x75-90%

Metcon (quality)

24 minutes for quality & minimum rest:
10 1-arm deadlifts, L
10 1-arm deadlifts, R
10 Lunge steps with weight in left hand
10 Lunge steps with weight in right hand
10 Weighted sit-ups or GHD sit-ups
20/16 Calories bike

*Choose a moderate to heavy weight for deadlifts & lunges. Use KB or DB. Goal is to get 4-6 rounds.

Accessory:
4-5 rounds of
8-12 hamstring curls on rower
30-60s wall sit hold w/2 KB’s in ft.rack hold
Rest as needed

For time :

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

50/35 Calorie Row

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

50/35 Calorie Row

3 Rounds:
3 Burpee Dumbbell Box Step-Ups
6 Double Dumbbell Thrusters
9 Deadlifts

Dumbbells – 50’s/35’s
Box – 24″/20″
Barbell – 185/135**

Glute March
3 x 10 each. Rest 60s.
+
- World's Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

M)
3 x Chin Up
20 - 1 Inverted Row

F)
40 x Banded Ring Dip & Ring Row
4 x Circle Run
30 x Banded Ring Dip & Ring Row
3 x Circle Run
20 x Banded Ring Dip & Ring Row
2 x Circle Run
10 x Banded Ring Dip & Ring Row
1 x Circle Run

Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Core strength
Every 3:00 x 5
20 v ups or leg raises
1:00 plank

*finish plank by 2:30 to give yourself 0:30 rest between rounds.

A
A. Warm Up
3' MB Glute Activation
3 RND
10 Single Leg Banded RDL (Per lato)
10 Plate GTOH
10 Squat Jump to Plate

B
B. Forza
Back Squat
5×5 @75%

C. For reps
AMRAP 8'
5 Power Cleans 75/50kg
25 DU

D.
Ogni 4' per 24'
1000/800m Row
rest 2'

E. Forza
Ogni 90" per 4 set
8 Push Press
Start 75%

F. For Time
Ogni 7' per 3 set 21'
400/350m Row
8 HSPU strict
4 Deadlift 90% 1rm
8 HSPU Kipping
400/350m Row

G. Skill
3 Rnd
5 Rope Climb
Rest 3' ogni rnd