Morning: 105 min

1.Skill
A. HSW practice for 15 min

2.Strength
Jonin HSPU-ohjelma, week 2 # 1
A. 5*5 kipping HSPU, 3 sec down, rest 1 min between sets

B. 4 rounds, rest 2 min between rounds
B1. OH yoke carry 15 meters > barbell + 6 kg KBs
B2. 1 legless rope climb
3/4 1 1 1

3.TTP gymnastics beginner session #1

B. Core conditioning set – rotate through each for 2 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
B1. Reverse plank lifts – 20 to 25 sec
B2. Side plank pulses L&R – 20 to 25 sec each side
B3. Rainbow makers L&R – 20 to 25 sec each side
B4. V-up snaps – 15 to 20 reps

C. Planche Foundations (part 1) – complete at your own pace for 1 to 2 rounds
C1. Front support hold – 1 x (50 to 60) sec
C2. One arm plank support (L&R) – 1 x (15 to 30) sec each arm
C3. Planche lean hold – 1 x (20 to 30) sec

D. Planche Foundations (part 2) – complete at your own pace for 2 to 3 rounds of
D1. Elevated planche lean – 20 to 30 secs
D2. Weighted standing planche drill (against wall – use 5 to 10kg plate) – 3 x 10 sec eccentric lower + 10 sec hold
D3. Wrist stretches

E. Front Lever Strength – complete at your own pace for 2 to 3 rounds of
E1. Combined hollow hold & rock – 20 to 30 sec hold straight into 20 to 30 rocks
E2. Body levers – 5 to 8 reps
E3. Supine pullovers using weight – 5 to 8 reps
E4. Negative tuck front levers – 3 x 5 sec eccentric lower
E5. Thoracic bridge stretch (elevated or ground) – 10 to 20 sec hold

F. Side Lever Strength – complete at your own pace 2 rounds of
F1. Hanging windshield wipers – 3 to 5 reps each side
F2. Combined side hollow hold & rock L&R – 15 to 20 sec hold straight into 15 to 20 rocks each side
F3. Straddle sit stretch hold (L,R,M) – 10 to 15 sec each position

Evening: 75 min

1.Conditioning
A. 4 x (5 minutes work : 4 minutes recovery)

A1. Interval #1 (5-minute AMRAP)
20 Thrusters @ 35/25kg (75/55lbs) > all weights scaled to 20 kg
20 Power cleans @ 35/25kg (75/55lbs)
20 Overhead squats @ 35/25kg (75/55lbs)
20 Push jerks @ 35/25kg (75/55lbs)
20 Front squats @ 35/25kg (75/55lbs)
20 Power snatches @ 35/25kg (75/55lbs)
3 Bar facing burpees to start each minute (including the first one)
Result: 20 OHS

A2. Interval #2 (5-minute AMRAP)
Assault bike for calories
1 rope climb to start each minute (including the first one)
Result: 37 cal

A3. Interval #3 (5-minute AMRAP)
20 Power snatches @ 35/25kg (75/55lbs) > all weights scaled to 20 kg
20 Front squats @ 35/25kg (75/55lbs)
20 Push jerks @ 35/25kg (75/55lbs)
20 Overhead squats @ 35/25kg (75/55lbs)
20 Power cleans @ 35/25kg (75/55lbs)
20 Thrusters @ 35/25kg (75/55lbs)
3 Bar facing burpees to start each minute (including the first one)
Result: 20 push jerk

A4. Interval #4 (5-minute AMRAP)
Bar facing burpees for max total reps
10 Toes to bar to start each minute (including the first one) > 10 8 6 6 6
Result: 14 bfb

2.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow