150 min

1.JG 26.3/28.3.2018
A. 3 rounds:
- 15 scap pull ups
- 15 scap push ups
- 45 s. floor planche lean w/ext.rot.

B. 5 rounds:
- 10 kip swings on the bar
- 5 ring swings
- 3-10 horizontal box assisted strict MU / 3, 5
> strict MU 4 x 1, negatives 5 x 1

2.Weightlifting from ATP PS 26.3.2018
A. 8-10 set: 2- Position Hang Snatch: Below the knee, Above the knee
Lift every 60-90 sec. Add loading after 3 sets. Start with 70-75% of 1RM.
40 40 40 43 43 43 46 46 48 48

3.Strength
A. Alternate
Back Squat 6-5-4-3-2, AHAFA
65 70 73 kg
Push Press 6-5-4-3-2, AHAFA
38 40 42
Rest as needed > reiteen sattui, jätin kesken

4.Accessory
A. 2 sets:
1) 10-20 GHD Hip Extension / 15 15 reps
2) 5-15 Strict HSPU (deficit) / abmat + 10 kg plate 8 10 reps
3) 12 reverse hyper 10 kg
4) 10 single leg KB DL only left 20 kg