Rest 9.-10.6.2018, Helsingissä

Total workouts of the week 10 hours, x 5
Metcon: ma, pe
Aer: to, 40 min
Squat: 2240 kg

Gymnastics:
CTB -
Pull up -
TTB 30
HSPU 105

MU ke, pe 16
BMU ma, ti 18
Bfly ti
HSW ma, ti, ke

Sleep 2/7
Avg. time to bed 23:10

130 min

1.JG scaled 6.6.2018
A. 2 rounds:
- 12 scap pull ups
- 15 shoulder flexion pulses with bar
- 12 scap push ups
- 15 crab extension rocks

2.Own skill
A. HSW practice for 15 min

B. RMU practice for 30 min
- Progressions
- MU 8 x 1 reps

3.CF JKL wod

4.Accessory
A. 3 sets of:
- Reverse hyper 15 x 30 kg
- Straight leg monster walk 20 m/side
- Dead bug x 20

120 min

1.Jacked gymnastics personalized programming started today
A. 3 rounds:
- 12 scap pull-ups
- 12 scap push-ups

B. Bent Arm Push / Pull
2 rounds:
- 10 strict ring dips
- 10 strict chin-ups
- 10 bottom of dip swings
- 10 single arm ring rows on each arm
- 10 ring push-ups with a 3s negative
- 10 ring rows with a 3s negative

Sets do not need to be unbroken. Just do what you can.
Time:14:05

C. Mobility
2 rounds:
- 20 gentle shoulder flexion pulses with bar
- 30s shoulder flexion hold
- 60s supine shoulder extension
- 60s supine bent arm shoulder extension

2.Own skill
A. HSW practice for 10 min

B. Ring muscle up practice for 35 min
- Progressions
- Ring muscle up 9 x 1 reps

3.CF JKL wod 1.6.2018

4.Mobility wod 30 min

135 min

1.JG scaled 30.5.2018
A. 3 rounds:
- 12 scap pull ups
- 6 ring rows w/tempo
- 12 scal push ups
- 6 push ups w/tempo

B. 2 rounds:
- 5 weighted chin up - 15 12 kg
- 5 weighted ring dip - 7 7 kg
- 8 box assisted parallette HSPU > DB's + 20" box
- 10 single arm ring row/side
- 12 box assisted HSPU w/2 sec. neg. > 20" box
- 12 ring rows w/2 sec neg.

2.Own skill
A. HSW practice for 10 min

B. BMU practice for 15 min
- 2 2 3 3 3 3 = 16 reps

3.CF JKL wod 30.5.2018

130 min

1.Own skill
A. HSW practice for 20 min
B. Bfly pull up practice for 30 min
- Progressions
- Sets of 3-5 reps: 8

2.Conditioning
A. EMOM40, 10 rounds:
1) 10 cal row
2) 10 cal bike
3) 10 cal run
4) 5 HSPU + 5 TTB
Avg. HR 155

3.JG scaled 29.5.2018
A. 2 > 1 rounds:
- 60 s. prone post. delt. stretch
- 45 s. passive hang
- 45 s. lat stretch/side
- 20 x each LYTP
- 10 UB TGU/side - 10 kg
- 90 s. weighted ankle dorsiflex./side
- 16 side to side squats
- 16 cossack squats

130 min

1.JG scaled 28.5.2018
A. 2 rounds:
- 2 x box assisted pike HS walk
-30 s. band assisted lat stretch
- 1 rnd of gymnastic swimming
- 30 s. top of 180" crab ext. hold.

2.Own skill
A. RMU practice for 25 min
- 5 x 1 ring muscle up

3.Warm up for KK qualification event 1 fo 25 min

4.KK qualification event 1, for time:
21 thrusters @ 30 kg
21 pull up
15 thrusters
15 C2B
9 thrusters
9 ring muscle up
Time cap 12 min

Result: 84 reps (3 muscle up, tie brake after C2B 5:15)
Placing: 45.

5.JG scaled continues
B. 2 rounds:
- 30 s. closed tuck front lever
- 30 s. L-sit
- 5 x pull to closed tuck front lever w/3 sec. pause
- 60 s. scaled ring support hold
- 60 s. passive hang
- 45 s. floor planche lean w/ext. rot.

C. 2 rounds:
- 2 x 10 GHD sit up + 10 sec. hold at horizontal on last rep
- 2 x 10 HGD hip ext. + 10 sec. hold at horizontal on last rep - 5 kg 5 kg

135 min

1.JG SC 23.5.2018
A. 3 rounds of:
- 20 reps each LYTP
- 8 UB TGU/arm - 8 10 10 kg

2.Own skill
A. EMOM6: kipping HSPU x 6 - abmat

B. HSW practice for 20 min

C. BMU practice for 20 min
- 2 3 3 3 6 = 17 reps

3.CF JKL wod 23.5.2018

4.Accessory
A. 3 sets of:
- Single arm strict press - 8x20 8x20 10x20 lbs
- Bicep curl - 8x20 8x20 10x20 lbs

135 min

1.JG scaled 22.5.2018
A. 3 rounds of 30 reps each:
- palm, wrist. ext., palm 90", radial push ups

B. 2-3 rounds:
- 12 x kick to split leg handstand
- 8 x single leg box assisted butterfly pull up
- 8 - 12 elevated pike push up
- 3 ring swing + hips to rings
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises

2.Own skill
A. Bfly pull up practice for 10 min

B. HSW practice for 10 min

3.CF JKL wod 22.5.2018

4.Accessory
A. 3 sets of:
- Hip thrust - 3 x 12 x 65 kg
- Reverse hyper - 3 x 15 x 20 kg

A.
10 minutes cardio, you choose :
Rowing, Assault bike, Sledge push/pull, run, rope turns, body weight moves
B.
2+2 Minutes lonkankoukistajien Mobility of Your Choice
2+2 Minutes rinta/hartian etuosa Mobility of Your Choice
2+2 Minutes Etu/sisäreisien Mobility of Your Choice
2+2 Minutes OH/front rack Mobility of Your Choice

Muista hengittely samaan aikaan, ei repimisiä vaan anna kehon "venyä" rauhassa, lisää tehoa sitä mukaan kun kireys vähenee.

C.
Mobility and Maintenance
* Foam rollerilla selkä aluetta läpi + jumipallon käyttö lapa/epäkäs alueella, 5-10 minutes with them.
* Choose 2-3 Alavartalon Mobilitya, esim takareisien availuja levytangolla tai jumipallolla pakaroiden käsittelyä. Spend 10-12 minutes with them.
* Choose 1-2 käsivarsien huoltoon kohdistuvaa toimea ja spend 5-10 minutes with them.

D. Muista tyhjentää pullollinen vettä mobility session aikana.

14 min AMRAP

10 Calorie Row
5 Overhead squats 40/25
Increase the OHS by one rep each round

2 min rest

14 min AMRAP

200m run
5 clusters (40/25)
Increase the clusters by one rep each round

Notes: a cluster is a full squat clean into a push press. The barbell starts on the ground for each rep - one then performs a squat clean into a push press. This is very similar to a thruster. The only difference in a cluster is the barbell returns to the ground each time. In a thruster the barbell does not need to touch the ground.

Score is the number of OHS and Clusters

Some Possible scales/adaptions/substitutes

Row: run; bike; walk; 20 mountain climbers

Overhead squat: reduce weight, (squat with stick/band), air squats; front squat; goblet squat

Run: row; bike; walk; 40 mountain climbers

Cluster: perform the movement from the hang vs. floor; thruster; goblet squat; push press; jump squat; wall ball shots