Back Squat – 80%x5x4, 80%xMax Reps
Snatch High-Pull + Hang Snatch (mid-thigh) – 70%x1+3, 75%x1+3, 80%x1+3, 80%x1+3
Hang Snatch High-Pull (below knee) – 90%x5x3
Hanging Leg Raise - 3 x max

Takakyykky
4x5@80%
1x80% max toistot

korkea te-veto + tempaus polvelta
3+1@70%
3+1@75%
3+1@80%
(3+1@80-85% jos menee paremmin kuin Husseinilla nykyään)

110 min
Warm up EMOM10
1.JG PP 31.8.2018
A. 3 sets of each exercise:
- 5 ring swings
- 10 x (1 swing + 1 hips to rings)
- 10 support swings
- 10 bottom of dip swings
- 10 Russian push-ups
- 5 x 1 attempts at ring muscle-up - x x 1 1 1 x = 3 reps

B. not done, instead butterfly pull up practice for 10 min

2.JG PP 1.9.2018
A. 6 rounds:
- 20s max butterfly pull-ups - not done
- 20s max toes to bar - 8 7 7 7 7 7
- 20s max kipping HSPU - 4 5 5 5 5 5
- 90s recovery pace single unders

3.Strength
3 Rounds: > 2
10 DB Chinese Row - 20 20 lbs
10 Deficit push-ups - 5 kg plates
10 Alternating DB Z-Press - 20 15 lbs

120 min

Warm up EMOM 14

1.Own skill
A. HSW practice for 15 min
- 7 x 2 m
B. RMU practice for 35 min
- Swings 3 x 5
- Hips to rings 5 x 1
- Turn with band 3 x 3
- Ring MU 6 x 1

2.Strength
A. Tempo Back squat 6 x 3 @ 30X1

B. Every 4 minutes for 12 minutes:
8 Push presses @ 70-74%
37.5 37.5 40 kg

150 min

Warm up EMOM15

1.Own skill
A. RMU practice for 20 min
- Swings 4 x 5
- Hips to rings 4 x 1
- Strict turn feet on box 4 x 3

2.JG PP 29.8.2018
A. 2 rounds:
- Max rep wide grip strict pull-ups - 12 10
- 60s rest
- Max strict ring dips - 9 6
- 2 minutes rest
B. Not done

3.Weightlifting
A. 2 sets of
10+10 Pallof press in split position (sisempi jalka edessä)
10 Supine shoulder flexion with a plate
B. Every 3 min for 15 minutes:
Hang power clean + Low hang clean + Split jerk
C. Every minute on the minute for 6 minutes:
5 Push jerk @ light-medium weight - 45 kg

4.Conditioning
A. Every 3 min for 21 min:
30 Double unders
8 Burpees over the bar
3 Power cleans (heavier by round)
Weights: 40 42.5 45 57.5 50 52.5 55
Times: 1.12, 1.10, 1.07, 1.07, 1.08, 1.13, 2.05

Afternoon 1: 90 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 1 2 3 3 4 5 = 18 reps

2.JG PP 27.8.2018
A. 3 x 8 Turkish Get-ups on each arm, 60 s rest between sets
3 x 12 kg
B. Accumulate 2 minutes or pronated passive hang (overhand grip) – shoulder width grip
C. Accumulate 2 minutes of supinated passive hang (underhand grip) – shoulder width grip
D. Accumulate 2 minutes of front support walks
E. 3 rounds:
- 20 palm push-ups
- 20 extensor push-ups
F. Core Stability
3 rounds:
- 20s straight arm plank
- 20s unilateral straight arm plank on each
- 20s bilateral straight arm plank on each side (
G. 3 rounds:
- 10 crab extensions with 180 external rotation
- 10s top of crab extension hold with 180 external rotation
- 10 crab extensions with 90 external rotation
- 10s top of crab extension hold with 90 external rotation
- 10 crab extensions with neutral hand placement
- 10s top of crab extension hold with neutral hand placement
- 60s rest

Afternoon 2: 90 min

1.Strength
A. Back Squat 5x4 @ 85%+ > 90 kg x 0.85 = 76.5
- 3 High box jumps after each set
- Rest as needed

B. 3 rounds:
10+10 Staggered stance RDL - 30 kg
10+10 Bulgarian Jump squat
15+15 Side crunches from hollow

For time:

• 5 ring handstand push-ups
• 5 squat cleans, 185 / 125 lb.
• 10 strict handstand push-ups
• 10 squat cleans, 155 /105 lb.
• 20 handstand push-ups
• 20 squat cleans, 135 / 95 lb.
• 40 ring dips
• 40 squat cleans, 95 / 65 lb.

EMOM 21:
1. 10 Dumbbell Burpee Deadlifts 2x22,5/15
2. 15/10 cal ski/bike
3. 20/15 cal row

3-3-3-3-3 of:
BB Push Press
70% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
80% of 3 @ 9 RPE 3 reps
85% of 3 @ 9 RPE 3 reps
75% of 3 @ 9 RPE 3 reps
Use load of last week 3 @ 9 RPE

3 rds:
15/12 cal Air bike
8 TnG Power snatch (~50%)
Rest 2min...

Rest 3min...

3 rds:
15/12 cal Air bike
8 TnG Power ckean + jerk (~50%)
Rest 2min...

Rest 3min...

3 rds:
15/12 cal Air bike
8 Thruster (~50%)
Rest 2min...

*Go hard!

40 mins cardio with interval
1 min row
1 min ski
1 min AB
1 min rest

First 2 rounds warm-up on steady pace
3rd round full speed
4th - 8th steady pace
9th round full speed
10th round cool down on steady pace