A: E2M for 12min
1: Turkish Get-Ups x 2/each arm
2: Double-Under Practice x 60 seconds

B.
For time:
50 KB swings
40/30 Calories of Rowing
30 Wall Balls
20 V-Ups
10 Strict pull ups

OVERHEAD SQUAT
10-10-10

Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

Post loads to comments.

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For Time:
9-15-21
Bar-Facing Burpees
Overhead Squats 40/30
Post time and Rx to comments.

3 RFT
15 Strict pull-ups
30 shoulder press 40kg.
100 air squats

110 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU 1 1 1 1 2 2 2 reps
- MU from ground, jump to rings 1 1 1 1 reps
- Total of 14 muscle ups

2.Jacked gymnastics
A. Strict HSPU
4 rounds:
- 40s max effort box assisted strict HSPU > 20" box
10 6 5 6
- 40s recovery pace PVC strict press

B. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (5 x (3+3+3+3))
- Done

3.ATP strength

120 min

1.Jacked gymnastics
A. Foundational Development
3 rounds > 2 rounds
- 15 reps LYTP - this week hold small fractional plates in your hands >
0.5 kg
- 15 scap push-ups
- 15 scap pull-ups
- 6 unbroken Turkish get-ups on each arm (choose an appropriate weight - try to go heavier than last week) > 8 kg
- 1 unbroken round of Gymnastics Swimming
- 8 Jefferson curls > 8 kg

B. Core Conditioning
12 minute running clock:
- 15 tuck hollow rocks
- 10s rest
- 15 supermans
- 10s rest
- 20 reps seated pike leg raises
- 10s rest
- 40 supine heel touches
- 60s rest
Result: 2 rounds + 50 reps

2.ATP workout

Aamu: 30 min
1.5 min walk/1 min run
115/139
7.43/5.40 min/km

Iltapäivä: 130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- BMU 1 1 2 2 2 2 2 1 1 = 14 reps

B. HSW practice for 15 min - 9 steps

2.Jacked gymnastics 29.1. & 30.1.2018
Handstand Skill
A. 3 rounds:
- 60s of front support shoulder taps
- 60s rest

B. 3 rounds:
- 2 x handstand walk rotations around box (1 in each direction)
- 60s rest

C. 5 rounds:
- 30s max reps handstand side steps to 10kg bumper plate - this can be scaled by using smaller plates or taking them away completely
- 90s rest

D. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)

E. 30 minute running clock:
- 3 horizontal box assisted strict ring muscle-ups - 20"
- 10 x 90 crab extensions
- 60s parallette support hold with external rotation > 20s ring support hold
- 10 x neutral crab extensions
- 30s box assisted bottom of dip hold
- 10 x banded lat openers on each side (20 in total)
- 10 x single arm ring rows on each
- 10 x banded lat openers on each side (20 in total)
- 30s HS hold ntw
- 30s shoulder flexion hold with bench
- 15 side plank raises on each side
- 20 alternating single leg donkey kicks (10 on each side, 20 in total)
Result: 2 rounds

90 min

1.Rehab: 3 rounds:
A1. Straight leg monster walk 20 + 20
A2. Vaakaliike 3x20 + 2x20
A3. Gmed. w/band 20 + 20
A4. Plank hold 70 s

2.Strength
A. Back rack reverse lunges 8/side
40 50 55 60
B1. Quads machine 10 reps
50 55 55 55
B2. Hamstring machine
10x30 8x35 8x40 8x40
C.Single leg extension
8x23 10x23 10x23
D. Abduction
10x35 10x40 10x40

105 min

1.Skill
A. HSW practice for 15 min

B. Butterfly pull up practice for 30 min
- Progressions
- Attempts

2.Jacked gymnastics
3 rounds:
- 20 reps LYTP
- 12 scap push-ups
- 12 scap pull-ups
- 8 unbroken Turkish get-ups on each arm - 6 kg
- 1 unbroken round of Gymnastics Swimming
- 20 hollow rocks
- 20 supermans
- 40 supine heel touches
Done

130 min

1.Skill: HSW practice for 15 min

2.Rehab: 2 rounds
A1. Straight leg monster walk 15/s
A2. Vaakaliike 20/s
A3. Gmed. w/band 20/s
A4. Plank hold 60 s

3.Jacked gymnastics
A.Strict HSPU Threshold
6 rounds:
- 20s max effort box assisted strict HSPU
6 6 5 5 4 4
- 40s recovery pace PVC strict press

B.Grip Conditioning
Complete:
- 2 x (10s wrist flexion fist hold*, 20s rest)
- 3 x (30s false grip hang on the rings, 30s rest)**
- Accumulate 3 minutes in bottom of ring row hang in as few sets as possible, with a full grip (no fingertip hanging)
4 x 45 sec
- 2 x 10s wrist flexion fist hold

4.ATP workout

130 min

1.Skill
A. BMU practice for 40 min
- Progressions
- BMU/BMU + hips to bar 10 x 1
B. HSW practice for 10 min

2.Jacked gymnastics
A. 5 rounds:
- 2 x 360' box rotations
- 60s rest
STRAIGHT INTO
5 rounds:
- 30s max rep handstand side steps to 10kg bumper plate > scaled to:
a thinner bumper plate or take the plate away completely
- 60s rest

B. TTB Threshold - Scaled 18.1 (6 Rounds for reps)
6 rounds:
- 20s max rep kipping TTB > 10 5 3 5 4 5
- 40s recovery pace supine knee raises

3.Easy AB for 30 min
125/133