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

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps

Warm Up
3 Rounds:
1:30 Machine
10 Inchworms
20 Glute Bridges
10 Deadlifts
*Increase deadlift weight each round

Leonardo
21-15-9
Deadlift (225/155)
Burpee Over Bar
-Rest 5:00-
15-12-6
Deadlift (275/185)
Burpee Box Jump over 24"/20"
-Rest 5:00-
12-9-6
Deadlift (315/225)
Burpee Box Get over 48"/40"

Scoring: Time

Athletes Notes

TARGET SCORE
Target Timet each set: 4-5 Minutes

Time Cap each set: 7 minutes

STIMULUS
High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

WORKOUT STRATEGY & FLOW
For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

Make sure if you are stepping up on the burpees you alternate legs to save your back.

SCALING
Scale to finish near the target score:
21-15-9
Deadlift (155/105)
Burpee Over Bar
-Rest 5:00-
15-12-9
Deadlift (185/125)
Burpee Box Jump over 20"/16"
-Rest 5:00-
12-9-6
Deadlift (225/155)
Burpee Box Get over 30"/24"

Accessory
3 Sets
10 Weighted pull ups (light/moderat)
15 Hammer Curl (moderate) (R/L)
20 step up to step back lunge with Bear Hug Sandbag OR Medalll

Alkulämmittely ja mobility

Leuka OTM

12min AMRAP
10 burpee
100m kone
6 t2b
10m askelkyykkykävely

Loppuvenyttelyt

Deadlift 3x5@50-60-70%

Total 90min

Warm up:
500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups > kipping
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes

Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.50
Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

Joka alkava min x 12

*3-5 tiukka rinta tankoon TAI 3 negatiivista leukaa
*8 boxin yli burpee

3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

Every 5 mins x 3
300m run
20 KBS
15-20 Burpee box jump

Jerks, squats, Broad Jumps and accessory
E2momx8
1 split jerk form rack or blocks. 85-105% max.

Back squat 5x3

10x1 Broad Jumps (hiekkalaatikkoon tai korkeus/seiväspatjalle jos mahdollista)

3 rds:
- 8-12 1-armed dumpbell bench press. Slow tempo, controlled movement
- 6-12 1-armed ring row. Slow tempo, controlled movement
- 10-15s hollow rock hold + 10-15 hollow rock

Mark your split jerk weights here: