Total workouts of the week 13 hours, x 8

Metcon: ma, ke, pe, la
Aer: to, la, su, 30+30+45 = 105 min
Squat: 2565 kg

Gymnastics:
C2B 50
Pull up -
T2B -
HSPU 30

MU ti 5
BMU ma 15
Bfly -
HSW ma, ke, pe

Sleep 5/7, avg. 22:45

60 min
A. 45 min aerobic work
30 min row + 15 min crosstrainer
B. JG 5.4.2018
B1. 3 rounds of:
- 10 v sits
- 20 supermans
B2. 3 rounds of:
- 15 hollow rocks
- 15 side plank raises/side

Aamu: 30 min
1 min walk/1 min run
112/134

Ip: 135 min Hard routine

1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

2.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps

3.Conditioning
A. For time:
40 cal row
30 C2B
20 clean & jerk @ 42.5 kg
Time: 8.42

4.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbs

B. EMOM7: ab circuit

C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming

120 min

1.JG SC 6.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses w/bar
- 20 palm push ups

B. 3 rounds:
- 6 x kick to split leg handstand
- 20 wall facing HS shoulder shrugs

C. HSW practice for 15 min

D. 3 rounds:
- 20 s. straight arm plank hold
- 20 s. straight arm plank hold, other hand & leg off floor
- 20 s. straight arm plank hold, other hand & leg off floor

2.Conditioning
A. "Mikko's Triangle"
10 rounds of:
1 min max cal bike - 10 x 15 cal
1 min max cal row - 10 x 12 cal
1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
1 min rest > 2 min rest
160/181

30 min
1 min walk/1 min run
116/134
7.33/5.57 min/km

135 min

1.Skill
A. HSW practice for 15 min

2.JG SC 4.4.2018
A. 3 rounds:
- 8 ring swings
- 20 alt. candlestick roll to pistol
- 12 kip swings w/regrip
- 10 bottom of dip swings

3.ATP workout from strength & conditioning 24.3.2018
A. 5-8 set, rest 60-90sec between lifts.
Find 1RM of the day.
2 Squat Clean + Jerk
Drop and Go with the Clean.

B. For time:
Row 1000m
75 Wallball
50 Hang Power Clean 50/35 kg > 25 kg
25 OHS > 25 kg
Target < 14 min
Result: 14:32
175/184

4.Gymnastics
A. 3 x 10 kipping HSPU

B. JG part B, 8 min AMRAP:
20 s. ring support hold
20 s. bottom of dip hold
20 s. top of false grip ring row hold
Sets UB
Result: 3 rounds + 20 s. ring support hold

C. JG mobility

120 min

1.JG SC 2.4.2018
A. 3 rounds:
- 20 reps each LYTP
- 1 round of gymnastic swimming

2.Skill
A. RMU practice for 50 min
- Progressions
- MU partner assisted 5 x 1

3.JG
B. Strength, as supersets, 10 rounds of:
- 3 weighted chin up
10 x 3 x 16 kg
- 3 weighted dip
2 x 3 x 6 kg 8 x 3 x 8 kg

C. JG mobility for 15 min

150 min

1.Skill
A. HSW practice for 10 min

2.JG 3.4.2018
A. 3 rounds:
- 12 scap pull ups
- 12 scap push ups

B. 3 rounds:
- 5 UB TGU/arm - 10 kg
-8 winging pull ups

C. 5 rounds:
- 5 kip swings + bottom half straight leg TTB
- 20 alt. wall facing handstand shoulder taps

3.Strength from ATP power & speed 26.3.2018
A. Alternate
Back Squat 6-5-4-3-2, AHAFA
Push Press 6-5-4-3-2, AHAFA
35 40 45 45 47

4.Conditioning from ATP strength & conditioning 19.3.2018
A. WU & BMU practice for 20 min

B. For time:
Row 1500 m
20 power clean @ 60 kg > 50 kg
10 MU > 10 BMU
Result: 14:14
173/180

5.Accessory
A. 2 rounds:
- 12 reverse hyper - 15 kg
- 15 GHD hip extension
- 12 + 12 single leg KB DL - 20 24 kg
- 6 + 6 KB lunge press - 10 kg

B. Mobility

Rest day, deload week, total workouts of the week 10 hours, x 5

Metcon: ma, to, pe
Aer: ke, 50 min
Squat: 1030 kg - reisi kipeytyi

Gymnastics:
C2B 100
Pull up 50
T2B 65
HSPU 60

MU ti 4
BMU to 17
Bfly -
HSW to

Sleep 4/7, avg. 23:15

120 min

1.Weightlifting
A. 20 min time to find heavy power snatch double

B. Power clean + 6 push jerk, go e. 2 min
30 35 40 45 47 49 51 kg

2.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 kipping HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 18.38

3.Accessory
A1. Hamstring/glute w/band 3 x 15/side
A2. Band pull apart 50 + 40 + 30 reps

B. 7 min EMOM:
5 sec hollow hold + 5 v-ups + 5 tuck ups + 6 single leg v-ups + 5 sec hollow hold

C1. Single arm DB press, only left:
10x20 5x25+3x20 5x25+3x20 lbs
C2. Single arm ring row, only left @5111, 10 10 10 reps