80 min

1.Weightlifting
A. Find daily max in:
Hang power clean + power clean + front squat

2.Conditioning
A. For time:
100 bar over burpee
EMOM 5 OHS @ 50 kg, including 00.00 > 25 kg
Time cap 10 min
Result: 9.56

B. At 15.00, 5 min AMRAP of:
"Machoman"
3 power clean
3 front squat
3 STOH
Rx weight 65 kg > scaled to 35 kg
Result: 6 rounds + 3 reps

3.Rehab
A. 2 rounds:
- Single leg KB deadlift 12/side x 16 kg
- Gmed. w/band x 20
- Hamstring machine 10 x 7.5 kg
- Monster walk x 20
- GHD hip extension x 15

4.5 min AB

80 min

1.Skill
A. HSW practice for 20 min

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups > singles / attempts

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

Morning: 45 min crosstrainer
131/142

Afternoon: 130 min
1.Skill
A. Ring MU practice for 35 min
- Progressions
- Ring MU from boxes 3 x 1 reps
- Ring MU from ground 9 x 1 reps
- Total ring MU 12 x 1 reps

2.Own warm up for Open 18.1 + class warm up, total 35 min

3.Open 18.1

4.Cool down: 10 min AB

120 min

1.Skill
A. BMU practice for 20 min
- Progressions
- BMU 11 x 1 reps

B. HSW practice for 10 min

2.Jacked gymnastics 21.2.2018
A. 3 rounds:
- 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
- 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

B. 3 rounds:
- 25s straight arm plank hold (go as low as you can but this must be unbroken)
- 25s unilateral plank (same but take your right hand off the floor and hold)
- 25s unilateral plank (same but take your left hand off the floor and hold)
- 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
Total time with rest: 10.55

3.Conditioning
A. EMOM for 30 min:
1) 7 T2B + 30 DU
2) 10 burpee + 15 KB swing @ 12 kg
3) rest
166/179

4.5 min AB

120 min

1.Skill
A. BMU practice for 20 min
- Progressions
- BMU 11 x 1 reps

B. HSW practice for 10 min

2.Jacked gymnastics 21.2.2018
A. 3 rounds:
- 10 reps of each LYTP variation - pause for a second at the top of each rep and this week add weight > 0.5 kg
- 4 Turkish Get-ups on each arm, unbroken / 8 10 10 kg

B. 3 rounds:
- 25s straight arm plank hold (go as low as you can but this must be unbroken)
- 25s unilateral plank (same but take your right hand off the floor and hold)
- 25s unilateral plank (same but take your left hand off the floor and hold)
- 25s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 25s contralateral plank (same but take your left hand and right foot off the floor and hold)
Total time with rest: 10.55

3.Conditioning
Crossfit Jyväskylä workout of the day 20.2.2018

90 min

1.Skill
A. EMOM for 8 min:
1) 8 C2B
2) 6 HSPU, abmat + 25 kg plates

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

B. from 16.2.2018
3 rounds:
- 15 scap pull-ups
- 15 scap push-ups
- 2 rounds of Gymnastics Swimming, try to keep this unbroken, if possible
- Rest as needed

120 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU from boxes 3 x 1 reps
- MU from ground 14 x 1 reps
- Total of 17 MU

2.Rehab
A. 2 rounds:
- Monster walk
- Single leg KB deadlift 15/side x 16 kg
- Gmed. w/band
- Dead bug
- Bird dog
- Side plank hold

3.Weightlifting
A. Snatch x 1, 10 min EMOM

4.Jacked gymnastics 16.2.2018
5 rounds: > 3 rounds
- 45s max push-ups / 16 16 16
- 15s rest
- 45s max ring rows / 21 21 21
- 15s rest
- 20s hanging l-sit hold
- 90s rest

80 min

1.Aerobic work for 50 min
5 x 10 min: crosstrainer, row, ski erg, crosstrainer, row

2.Mobility work for 30 min / Jacked gymnastics
A. 1 round:
- 30s top of crab extension rocks with 180 external rotation
- 15s rest to shake out arms
- 30s top of crab extension rocks with 90 external rotation
- 15s rest to shake out arms
- 30s top of crab extension rocks with neutral hand placement
- 90s rest

B. Complete:
- 10 reps seal stretch
- 60s kneeling thoracic twist hold on each side
- 60s supine trap stretch
- 60s prone posterior delt stretch on each side
- 15 x band assisted lat openers one each side
- 60s bar assisted lat stretch on each side
- 3 x (60s weighted shoulder flexion pulses with bar, 90s rest)

130 min

1.Skill
A. BMU practice for 45 min
- Progressions
- BMU 12 x 1 reps

2.Jacked gymnastics
A. 3 rounds: > 2 rounds
- 15 reps of each LYTP variation, pause for a second at the top of each rep
- 6 Turkish Get-ups on each arm - go as heavy as you can but sets MUST be unbroken / 8 kg

B. 4 rounds: > 3 rounds
- 20s straight arm plank hold
- 20s unilateral plank (same but take your right hand off the floor and hold)
- 20s unilateral plank (same but take your left hand off the floor and hold)
- 20s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 20s contralateral plank (same but take your left hand and right foot off the floor and hold)

3.ATP workout

120 min

1.Skill
A. HSW practice for 20 min

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation
10 radial / Ulnar push-ups

B. 2 rounds:
- 2 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s lateral wall assisted handstand hold, 10s rest
- 2 x 20s max wall facing handstand shoulder taps, 10s rest
- 2 x 20s max distance handstand walk, 10s rest
- 90s rest
> more rest, couldn't keep up with the pace

C. 20 minute running clock:
- 20s ring support hold
- 20s bottom of dip hold
- 20s chest to ring hold
- 5 strict TTB
- 20 hollow rocks
- 20 supermans
- 1 round of Gymnastics Swimming
- 90s rest
Result: 2 + 20 superman

3.Aerobic work
A. Easy row for 40 min, NB only
126/136
2.31.4/500 m, 7925 m