Rest day, total workouts of the week 14 hours, x 7

Metcon: ti, ke, la
Aerobic work: pe - 50 min
Squat: -
BB: ma, ke, la

Gymnastics
Pull up -
CTB - 25
TTB -
HSPU -

MU - 60
BMU - 15
Bfly - 110
HSW - 65 m.

Recovery
Sleep 1/7
Avg. tt. bed 22:15
Avg. t. asleep 7 h 15 min
Avg. EA 40 kcal/FFM

team of 2 (change if you need)

wod A

20' amrap
20 cal row
20 pullups
20 push presses 40/30

1' rest

21'-31'

max weight c&j

final score: rep + kg

Eilinen/Lepo

5RFQ
10 SL Hop & Hold (ea)
3 Box Jumps with Straight Leg Land
10 SL Glute Bridges (ea)

15 Min EMOM of:
Min 1 One-Arm KB Clean & Jerk (32/24Kg) 8 reps (alternate arm every 4 reps)
Min 2 One-Arm KB Swing Snatch (32/24Kg) 10 reps (alternate arm every 5 reps)
Min 3 Two-Arm KB Russian Swing (32/24Kg) 12 reps

RestDay!

Friday 3rd November 2017

6 sets:
200m at fast pace ,100m walking recovery
Sprint: 100m
50 monopodal single unders (25 L + 25 R)
Sprint: 100m

Walk 100m back to original starting point between sets.

3-3-3-3-3-3-3-3 of:
BB Back Squat 72.5% 1RM (Tempo 33X1)

SPLIT JERK
7 Sets of the Complex:
1 Pausing Split Jerk + 1 Split Jerk (No Pause)

Set #1 – 65% of 1RM Clean and Jerk
Set #2 – 70% of 1RM Clean and Jerk
Set #3 – 75% of 1RM Clean and Jerk
Set #4 – 80% of 1RM Clean and Jerk
Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk

Alkulämmittely ja mobility

Tempaus harjoittelua

6 x 3min
60m juoksu
20 vuorikiipeilijää
20-30s lankkupito

Loppuvenyttelyt