Rest day, total workouts of the week 13 hours, x 7
Metcon: ma, ti, ke, la
Aer: ke, 30 min
Squat: 2975 kg

Gymnastics:
CTB -
Pull up -
TTB 190
HSPU 45

MU ma, ke, pe 20
BMU ke, la 38
Bfly ti
HSW ma, ti, ke, pe

Sleep 4/7
Avg. time asleep 8 h 3 min
Avg. time to bed 22.35

40 + 120 min
1.JG PP 29.9.2018
A. Warm up
3 x 10 floor assisted strict ring muscle-up
3 x 10 Russian push-ups
B. Box assisted strict ring muscle-up - 1 x max reps
2 reps
C. 5 minute AMRAP of strict pull-ups
41 reps
D. 5 minute AMRAP of strict ring dips
33 reps

Hard routine
2.Warm up
A. EMOM12
B. FT/FQ:
Annie
50 - 40 - 30 - 20 - 10
Abmat sit up
DU

3.Weightlifting
A. Clean - 4 x 3 x 80 % + 2 x 2 x 75 %

4.Conditioning
With a running clock:
A. 3 rounds:
7 deadlift 102.5 > 85 kg
7 BMU > 5 BMU
Into:
B. 3 rounds:
21 wall ball
21 TTB
Into:
C. FT
30 m farmer's walk 2 x 65 lbs DB's
28 burpee box jumps
30 m farmer's walk
3 MU > 3 BMU
Total time: 24.35

120 min
Warm up EMOM12 + 18 m HSW

1.JG PP 3.10.2018
A. Ring Muscle-up Skill Work
Complete:
- 3 x 5 ring swings
- 3 x 5 rocking arch
- 5 x 1 hips to rings
- 3 x 10 floor assisted strict ring muscle-up
+ 3 x 1 MU as.
+ 2 x 1 MU
= 5 MU

B. 9 x EMOM:
- 12s top of false grip ring row hold
- 12s ring support hold
- 12s bottom of dip hold

C. BMU practice for 10 min
- 5 x 2 = 10 reps

2.Easy barbell gymnastics:
A. 5 sets:
2 Snatch high pulls + 2 Hang muscle snatch on toes + 2 Overhead squats
20 22.5 22.5 25 25 kg

3.Pause front squat
3 x 5 @ 50-60% @ tempo 13X1

80 min
Warm up EMOM15, including 15 TTB, CTB & HSPU

1.Own skill
A. HSW practice for 15 min - 3 x 3 = 9 m
B. Bfly pull up practice for 35 min
- 11 sets of 5 - 7 reps

2.Conditioning
A. 3 sets 70% effort:
10+10 One arm KB Swings 12 kg > 16 kg
15 s Passive hang
5+5 One arm KB Thruster
15 Cal bike
Time: 10.25
150/166

4x6 min run, rest 1,5 minutes between sets. Same speed all sets, same speed as two weeks ago.

Power clean & jerk 4x10, ub and tng, same weight all sets. Rest 2 minutes.

Squat Snatch 4x10, rest 2 minutes between sets, same weight all sets.

Circuit 3 Rounds

A) AMRAP 3'
2-4-6-8-10-ETC
1. Burpers Over the bar
2. Clean Press
Rest 1min

B) AMRAP 3'
2-4-6-8-10-ETC
1. Push-Up Hands release
2. Pull Up
Rest 1min

C) AMRAP 3'
2-4-6-8-10-ETC
1. KB Swings
2. Goblet Squat
Rest 1min

Partner Endurance WOD

30 min AMRAP
16 clusters (clean to thruster)
20 cal. Row
16 burpee box jumps
20 v ups
20 shoulder taps
200 m run together
30 WB over rig

• one partner works at a time
• reps split evenly

50 Ring row
10x6sec. Pullup holds with overhead grip