• 6-6-6-6-6 of:
BB Front Squats
90-95% of 6 @ 8 RPE 6-6-6-6-6 reps
Use load of last week 6 @ 8 RPE

8-8-8-8 of:
BB Deadlifts
90-95% of 8 @ 8 RPE 8-8-8-8 reps
Use load of last week 8 @ 8 RPE

Rest day, total workouts of the week 9 hours, x 6

Metcon: ti, pe
Aer: ma, to, pe, la 20+30+40+20 = 1 h 50 min
Squat: 750 kg

Gymnastics:
CTB 15
Pull up -
TTB 15
HSPU 15

MU ma, ke, pe 32
BMU ke 10
Bfly ti
HSW ma, ti, ke, pe

Sleep 6/7
Avg. time asleep 8 h 2 min
Avg. time to bed 22.30

70 min
Warm up for 5 min
1.JG PP 1.10.2018
A. Turkish Get-up
10 x 2, 60 s rest between sets. Same weight across. > 6 x 2 x 16 kg
B. Hanging
- Accumulate 60s of pronated passive hang
- Accumulate 60s of pronated active hang
- Accumulate 60s of supinated narrow grip passive hang
C. LYTP
- 3 x 15 reps of each variation (hold small plates in your hands) - 1 kg
D. Supinated lateral dumbbell raises
- 3 x 12 reps (increase weight from last week) - 2 kg
E. Core Conditioning
3 rounds:
- 30s hollow rocks
- 5s transition
- 30s arch rocks
- 60s rest

2.Conditioning
A. 3 sets:
12 KB Front rack box step ups - 2 x 12 kg
15+15 Side plank rotations h
20+20 m One arm Overhead DB Carry (light) - 10 kg
3 min Air runner 75%
Time: 22.00
128/164

140 min
Warm up EMOM12 + 16 m HSW
1.Own skill
A. MU practice for 50 min
- Ring swing 3 x 5
- Hips to rings 5 x 1
- Turn with band 2 x 3
- MU 12 x 1 :)

2.Strength
A. Deficit deadlift standing on 10 kg plate
3x6 @ 40-60%

3.Conditioning
A. Every 2 minutes for 20 minutes:
100 m row @ 90% effort
Avg. paces
1.47.4, 1.43.8, 1.42.0, 1.42.2, 1.41.0, 1.41.2, 1.41.5, 1.40.1, 1.38.2, 1.37.0

B. Easy 10-15 k Bike
Time: 36.44
NB, 2.26.9/1000 m
129/140

30 min
1 min walk/1 min run
4.25 km
117/144
7.14/4.46 min/km

Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, ti, ke, la
Aer: ke, 30 min
Squat: 2975 kg

Gymnastics:
CTB -
Pull up -
TTB 190
HSPU 45

MU ma, ke, pe 20
BMU ke, la 38
Bfly ti
HSW ma, ti, ke, pe

Sleep 4/7
Avg. time asleep 8 h 3 min
Avg. time to bed 22.35

40 + 120 min
1.JG PP 29.9.2018
A. Warm up
3 x 10 floor assisted strict ring muscle-up
3 x 10 Russian push-ups
B. Box assisted strict ring muscle-up - 1 x max reps
2 reps
C. 5 minute AMRAP of strict pull-ups
41 reps
D. 5 minute AMRAP of strict ring dips
33 reps

Hard routine
2.Warm up
A. EMOM12
B. FT/FQ:
Annie
50 - 40 - 30 - 20 - 10
Abmat sit up
DU

3.Weightlifting
A. Clean - 4 x 3 x 80 % + 2 x 2 x 75 %

4.Conditioning
With a running clock:
A. 3 rounds:
7 deadlift 102.5 > 85 kg
7 BMU > 5 BMU
Into:
B. 3 rounds:
21 wall ball
21 TTB
Into:
C. FT
30 m farmer's walk 2 x 65 lbs DB's
28 burpee box jumps
30 m farmer's walk
3 MU > 3 BMU
Total time: 24.35

120 min
Warm up EMOM12 + 18 m HSW

1.JG PP 3.10.2018
A. Ring Muscle-up Skill Work
Complete:
- 3 x 5 ring swings
- 3 x 5 rocking arch
- 5 x 1 hips to rings
- 3 x 10 floor assisted strict ring muscle-up
+ 3 x 1 MU as.
+ 2 x 1 MU
= 5 MU

B. 9 x EMOM:
- 12s top of false grip ring row hold
- 12s ring support hold
- 12s bottom of dip hold

C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Easy barbell gymnastics:
A. 5 sets:
2 Snatch high pulls + 2 Hang muscle snatch on toes + 2 Overhead squats
20 22.5 22.5 25 25 kg

3.Pause front squat
3 x 5 @ 50-60% @ tempo 13X1

80 min
Warm up EMOM15, including 15 TTB, CTB & HSPU

1.Own skill
A. HSW practice for 15 min - 3 x 3 = 9 m
B. Bfly pull up practice for 35 min
- 11 sets of 5 - 7 reps

2.Conditioning
A. 3 sets 70% effort:
10+10 One arm KB Swings 12 kg > 16 kg
15 s Passive hang
5+5 One arm KB Thruster
15 Cal bike
Time: 10.25
150/166