Morning: 90 min
1.Weightlifting
A. Every 3rd minute on the minute for 12 minutes:
3 Squat cleans, DnG, 90 % of daily max

2.Conditioniong
A. 8 sets of:
10 UB Thrusters 30kg
Row 300 m FPR (Faster per round)
Rest 1 min
Round times: 1.56, 1.54, 1.52, 1.52, 1.49, 1.48, 1.48, 1.48
Row avg. speed: 2.09, 2.07, 2.06, 2.04, 2.02, 2.00, 1.59, 1.59 / 500 m

Evening: 120 min
1.JG PP 15.8.2018
A. Warmup
3 sets:
- 12 sap push-ups
- 12 scap pull-ups

B. Push / Pull Strength
3 sets:
- 5 weighted strict pull-ups - 3x5x10 kg
- 5 weighted strict ring dips - 3x5x5 kg

C. Ring Muscle-ups
3 x 5 rocking arch
3 x 5 ring swings
5 x 1 hips to rings
3 x 10 support swings
3 x 10 bottom of dip swings
5 x 2 Russian dips
5 x 3 box assisted transition
5 x 1 kipping ring muscle-ups (or 3 fails) - 3 muscle ups + 2 fails

1:00 l sit hold
1:30 hip extension9kg dball
2:00 dB 60kg hold
2RNFT

Morning: 40 min
1 min walk/1 min run
6.1 km, 125/156
6.34/3.53 min/km

Afternoon: 100 min
1.Skill
A. HSW practice for 15 min

2.Conditioning
A. Prep. for metcon 20 min

B. EMOM50:
1) 3 BMU
2) 10 cal AB
3) 5 CTB + 10 air squat
4) 10 cal row
5) 8 HSPU
6) 8 TTB
7) 30 DU
8) 15 wall ball 14 lbs
9) 10 front rack walking lunges 2 x 12 kg KB's
10) 10 cal bike erg
163/179

Morning: 80 min

TTP run program, week 1/6
A. Warm up:
A1. 5-minute easy run nose breathing
A2. 20 lateral lunges
A3. 20 long lunge elbow touches per side
A4. 20 mountain climbers

B. Main set
B1. Alternate 15” run drill, 15” walk
50% high knee, butt kick
75% high knee, butt kick
100% high knee, butt kick
B2. Alternate 15” run fast*, 30” walk
60% fast
70% fast
80% fast
85+% fast

C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
Times: 4.39, 4.30, 4.20, 4.13
C2. 3 x 200m. Rest 60 seconds between runs
Times: 43.2, 39.3, 38.1

D. Cool down
C1. 5-minute light easy jog/walk with nose breathing
C2. Finish with 1-minute forward fold

105 min

1.JG PP 26.7.2018
A. Mixed Skill
Complete:
- 3 x 5 ring kip swings
- 3 x 5 high arch rock
- 3 x 5 full ring swings
- 3 x (3 ring swings + 1 hips to rings)
- 3 x 20 box assisted butterfly pull-ups
- 3 x 5 metre lateral handstand walk in each direction

2.Weightlifting
Testing KuntoKarkelot event 1
A. E2MOM10:
6 deadlifts + 5 - 4 - 3 - 2 - 1 squat cleans @ 35 - 40 - 45 - 50 - 55 kg

3.Conditioning
A. Tabata air runner
Straight into
B. Reverse tabata air runner

4.Mobility
A. 2 rounds:
- 20s top of 180 crab extension hold
- 20s top of 90 crab extension hold
- 20s top of neutral crab extension hold
Rest until fully recovered
B. 3 rounds:
- 60s supine shoulder extension
- 60s elevated bent arm shoulder extension
- 3 skin the cats with a 3s pause in German hang

120 min

1.JG PP 24.7.2018
A. Handstand
2 rounds:
- 20 palm push-ups
- 20 palm push-ups with 90' rotation
- 20 extensor push-ups

3 rounds for quality:
- 10 x kick to split leg handstand with a 3s hold
- 30s lateral wall assisted handstand hold

3 rounds:
- 20 x each version of LYTP's

2.Weightlifting
A. E2MOM: 2 hang power snatch, build to tough weight

3.Conditioning/skill
A. EMOM15:
1) 5 C2B
2) 8 HSPU
3) 5 T2B
4) 7 pull up
5) 40 DU

4.Mobility from JG
A. 2 rounds:
- 10 seal pass-throughs
- 60s kneeling thoracic twist on each side
- 45s supine trap stretch
- 45s banded lat stretch on each side
- 30s bar lat stretch on each side

B. 2 rounds:
- 60s standing pike fold
- 60s standing straddle fold (feet at shoulder width)
- 60s standing straddle fold (feet wide)
- 60s frog hold
- 20 single leg frog rocks on each side

Morning: 30 min cycling

Afternoon: 120 min

1.JG PP 20.6.2018
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 4 unbroken strict weighted chin-ups - 15 15 kg
- 4 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand tuck, straddle & pike
- 10 chest to ring pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate & 24" box
- 10 strict pull-ups with a 3s negative
- 10 strict parallel bar dips with a 3s negative

2.Own skill
A. HSW practice for 10 min

3.CF JKL wod 20.6.2018

Morning: 30 min
1 min walk/1 min run
4.2 km
120/163
7.20/4.40 min/km

Afternoon: 120 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 2 3 3 3 = 11 reps
C. Butterfly pull up practice for 25 min
- Progressions
- 11 sets of 3 reps

2.Strength
A. Max reps strict ring dips - 12 reps

3.Conditioning
10 x 2 min on/1 min off (total time of workout 30 min):
A) 30 DU + 10 wall ball 14 lbs
B) 10 cal row + 10 TTB

Results A: 5 x 2 rounds = 10 rounds = 400 reps
Results B: 27 + 30 + 30 + 30 + 30 = 147 reps

140 min

1.JG PP 15.6.2018
A. Ring muscle ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 2 hips to rings
- 3 x 5 floor assisted ring muscle-ups with a fast transition
- 3 x 1 muscle-up no dip

2.Strength tests
A. Front squat 1 RM
4x50 3x60 70 75 80 85 87.5 kg

Rest 8 min, then:

B. Max reps @ 85 %
6 x 74.5 kg

C. Max reps strict pull ups - 17 reps

D. Max reps strict HSPU
Floor: -
Abmat: 4 reps

E. Max reps kipping HSPU - 15 reps

120 min

1.JG PP 13.6.2018
A. Warm up
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 3 unbroken strict weighted chin-ups - 15 15 kg
- 3 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 30 sec. L-sit
- 10 wide grip pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate
- 10 strict pull-ups with a 2s negative
- 10 strict parallel bar dips with a 2s negative

2.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- 2 2 2 2 3 3 3 3 = 20 reps
C. RMU practice for 15 min
- Progressions

3.CF JKL metcon 13.6.2018