21-15-9

”strict JT”

For time:
HSPU (strict)
Chair Dips
Push-Ups

Mobility:
-Hamstring roll 1min/side
-Ant delto smash 1min/side
-Triceps smash 1min/side
-Med delto smash 1min/side

SHOULDER STABILITY & MOVEMENT

5 Rounds for quality:
10 Table rockers (lift your hips up and hold for 5-10sec)
10 Prone snow angels (go slow).
10 Inchworms (walk your hands forwards and then back and stand up)
Rest 1-2min

3 rounds
1:00 ergo
10m over the hurdles
10m tin soldier walking
5 burpee + broadjumps
10 alt leg v-ups
:20 HS HOLD
3-5 strict/jumping pull ups + 6-10 kip to swings

then start to prepare for HSPU and toes to bars.

2-4 Weighted / Strict Pull up
Rest 1min...
6-8 Push jerk
Rest 1min...

Loistava sää, käy luonnossa kevelyllä ota happea neljän seinän sisällä oloon.

Kelly Starrettin toinen erikoisuus, coach stretch vähintään 2 minsaa/ puoli, tsekkaa video:

Optional Accessory
GYMNASTIC STRENGTH

3-4 rounds, 20sec ON, 40sec OFF

1) Ring Support video
2) Chin over Bar Hold
3) Hollow Hold

RPE 3 to 4

Optional Accessory:
CONDITIONING

18-15-12

TTB
Box over Jump

RPE 3 to 4, go by feel

100 singles

100 DU

50 push ups

50 sit ups

25 burpees

3 rounds:
20/15cal Airbike
1+1 (Single Arm DB Press + Push Press + Push Jerk + Split Jerk + Windmill video )
8 Lateral Burpee over DB

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5+5 Lying Shoulder Circles video + Thoracic Flow video