Laurin ohjelma alkaa

150 min
1.JG personalized programming 25.6.2018
A.FD
3 rounds:
- 20 LYTP
- 45s planche lean with external rotation
- 8 unbroken TGU on each arm - 8 kg
- 30s straight arm plank hold
- 60s alternating single arm passive hang

B. Skill
Complete:
- 3 x 8 kip swings
- 3 x 8 kip swings with re-grip
- 3 x 5 paused butterfly pull-ups
- 3 x 5 ring swings
- 3 x (2 swings + 2 hips to rings)
- 5 x (1 ring muscle-ups no dip + 1 hips to rings)
> Total of 4 muscle ups, 2 fails

2.Strength
A. 5 sets of:
6 Back Squats @ 80% of 1RM + 3 high box jumps
Rest as needed
Box jumps: 30" box + 15 kg, 20 kg, 25 kg, 25 kg, 25 kg plate

3.Accessory
A) Glute bridge 3x10 - 40 45 50 kg
B) Bulgarian split squat 3x8+8 - 30 30 30 kg
C) KB One legged RDL 3x 8+8 -16 16 16 kg