Kilpailupäivä 2, 80 + 45 + 70 min

Event #3: Pakarapumppi-intervalli
3 x 2 minutes on, 1 min rest:
15 burpee deadlifts 2x22,5kg/2x35lbs
Max reps reverse lunges
Result: 129 reps, #4

Event #4: Vahvin A
6 minuuttia aikaa etsiä raskain paino tankokompleksiin:
Squat clean
Shoulder to overhead
Hang squat clean
Shoulder to overhead
Result: 60 kg, #12

Event #5: Vahvin B
Maksimi aika maastavetopitoa 100kg/70kg
Result: 57 sek., #11

Event #6: Loppuhuipennus
For time:
Buy-in 30/22 cal assault bike
12 - 9 - 6
Thrusters 60/42,5
C2B
High Box Jumps 75cm/60cm
Cash-out 30/22cal assault bike
Result: 10.48, #7

Final placement 8./14.

Kilpailupäivä 1, 130 min

Event #1, "Kolme ärrää"
For time:
500 m row
50 DU
5 rope climbs
50 DU
500 m row
Time cap 8 minutes
Result: 6.25, #1 :)

Event #2, "Upside down sprintti"
For time:
45m overhead carry 2 x 24kg/16kg
15m handstand walk
45m overhead carry 2 x 24kg/16kg
Time cap 5 minutes
Result: 10m handstand walk, #11

90 min

1.Skill
A. HSW practice for 15 min

2.Conditioning
A. EMOM10
1) 1 BMU + 4 kipping HSPU
2) 8 cal AB

B. EMOM10
1) 5 TTB + 15 DU
2) 10 cal row

3.Mobility work for 30 min

100 min

1.JG 18.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses with bar
- 20 palm push ups
- 20 extensor push ups

B. HSW practice for 20 min

C. EMOM9, 3 rounds:
1) 5 HSPU
2) 5 C2B
3) 15 air squat

2.Weightlifting
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets - 40 40
A2. 2 x 1 @ 75%, rest as needed b/t sets - 42.5 42.5
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 45 47.5 47.5

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets - 47.5 47.5
B2. 2 x 1 @ 75%, rest as needed b/t sets - 50 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 52.5 55

130 min

1.JG 16.4.2018
A. Complete:
- 3 sets of 8 UB TGU/arm
- 5 rounds of gymnastic swimming

B. 3 rounds:
- 5 ring swings
- 20 hollow rock
- 20 arch rock

2.Skill
A. HSW practice for 25 min
B. RMU practice for 30 min
- Progressions
- MU 9 x 1 reps

3.Conditioning
A. EMOM25, 5 rounds of:
1) 1 min max cal AB - 5x12
2) 1 min max cal row - 5x13
3) 1 min max cal run 5x14
2 min rest

Total workouts of the week 8 hours, x 5

Metcon: ti, ke, pe, la
Aer: to, 20 min
Squat: 1950 kg

Gymnastics:
C2B 50
Pull up -
T2B 70
HSPU 35

MU -
BMU ke, pe 39
Bfly ke
HSW ke, pe

Sleep 2/7, avg. 22:35

140 min

1.Warm up
A. EMOM12:
1) 1 min row
2) 10 push up + 10 air squat
3) 15 KBS
4) 20 v-up/tuck up

2.Gymnastics
A. TTB skill work

3.Weightlifting
A. E2MOM for 16 min: squat clean x 1

4.Conditioning
A. For time with a running clock:
10 rope climb
50 thruster @ 30 kg
100 DU
Result: 9.37

B. At 17:00, 3 RFT:
15 burpee box jump over @ 20"
15 TTB
15 deadlift @ 70 kg
Result: 12.41

5.Accessory
A. 8 x 15 sec (4 rounds)
- 15 s. vipunosto sivulle
- 15 s. pito sivuilla suorin käsin

B. 4 rounds:
- 45 s. DB hold
- 40 forearm turn w/DB

100 min

1.JG 13.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses with bar
- 20 palm push ups

B. HSW practice for 15 min

2.ATP Engine 14.4.2018
A. 5-7 set: 1 x Power Snatch + 2 x Squat Snatch
Rest as needed. Drop and Go.

B. 1 min ON, 30 sec OFF for 10 rounds (total time of workout is 30 min).
Work these as AMRAPS:

A) Row 10/7 kcal + 14 Wall ball
B) 5 TTB + 5 Box Jump + 5 Push-Up > TTB changed to 2 BMU

Result A: 9 rounds = 189 reps
Result B: 10 rounds = 120 reps

90 min

1.JG SC 11.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates

B. HSW practice for 10 min

C. 3 rounds of:
- 3 ring swings + 1 hips to rings
- 20 box assisted butterfly pull up

2.ATP SC 13.4.2018

A. "Natish” 10min AMRAP:
4 MU > 2 BMU
8 HSPU
16 KBS 32/24kg
Scale if needed. Aim for 5+ rounds.
Result: 4 + 1 BMU = 105 reps

Rest 5min

B. 5 rounds for time:
3 Power Snatch (40/30kg)
3 Squat Snatch
3 C&J (anyhow)
Result: 7.06

100 min

1.Warm up & rehab movements for 15 min

2.Strength
A. Back squat 3 x 6 AHAFA

3.Conditioning
A. EMOM21:
1) 10 cal row
2) 6 C2B
3) 40 DU

4.Accessory
A. 3 rounds:
15 reverse hyper x 15 kg
12 GHD hip extension
10/s. single leg KB DL 24 kg