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

120 min

1.Rehab
A. 2/3 rounds:
A1. Straight leg monster walk 20
A2. Single leg KB deadlift 15 x 16 kg
A3. Gmed. w/band 20
A4. Dead bug 20
A5. Plank hold, lift one leg 20 + 20 s.
A6. Good morning w/band 20

2.Strength
A. Back squat
8x40 8x50 3x8x60
B. Hip thrust
12x60 12x65 12x70 12x70
C. Single leg extension
Only left 3x12x27 kg
D. Quads machine
4x10x60 kg
E. Hamstring machine
4x8x40 kg
F1. Abduction
2x10x60
F2. Side bend w/KB
2x12/sx12 kg
F3. Reverse hyper
2x15

Lämmittely ja mobility

Työntö telineeltä 10 × 2

Metcon 7min amrap
Parin kanssa vuorotellen:
100m kone

Loppuvenyttelyt

For time
50 cal assault bike

Wednesday 14th February 2018

RING MUSCLE-UP WORK

Choose one of the following options based on skill/strength…

1) 4-5 Sets:
2-3 False Grip Ring Rows
2-3 Ring Dips with a 3 second down

Make the Ring Rows challenging. Be sure to pass through the bottom of a deep Dip. If you can’t perform a Dip, jump to support and lower down for a 3 count. Alternately, perform 6 Push-Ups with a 3 second down, followed by a 10 second Ring Support.

2) 4-5 Sets:
2-3 Low Ring Band or Leg-Assisted Muscle-Ups

Be sure to pass through the bottom of a deep Dip before pressing out.

3) DIY or:

Kip Swings, a few Dips, then…

3-5 Sets:
1 Strict Muscle-Up
1 Kipping Muscle-Up

Post work to comments.

---

Performance
For Time:
12-9-6
Deadlifts 315/225
Ring Muscle-Ups

The barbell should be heavy. Scale volume on the Muscle-Ups as needed if you can’t perform sets of 2-5 reps when fresh.

Fitness
For Time:
15-12-9
Deadlifts 225/155
Ring-Dips

The barbell weight should be medium-heavy for you. Unbroken on the fast end but 2-3 sets is ok. Scale the Dips to Push-Ups as needed.

Post time and Rx to comments .

3 rounds for quality:
20 GHD Sit-ups
10/10 Single Arm Kettlebell Squat Clean thrusters

10 False Grip Chest to Ring pull-ups

4 sets for quality:
10 Dumbbell deadlifts (both heads of the dumbbell touch the ground)
10 Dumbbell Front squats
10 Dumbbell push press
10 lateral burpees over both dumbbells
You pick the weight, use the same weight for all movements. 50/35 has historically been the RX weight for dumbbells. See 18.0 burpee standards for the lateral burpees over dumbbells standard

Rest as needed between sets.

Monday 12th February 2018

BARBELL OVERHEAD AND BAR GYMNASTICS WORK

With a running clock…

EMOM X 10

Even Minutes: 5 Strict Presses
Odd Minutes: 5 Strict Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Presses
Odd Minutes: 5 Kipping Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Jerks
Odd Minutes: 5 Bar Muscle-Ups

The barbell comes off the floor and all sets should be heavy but unbroken. You may go up in weight each set as appropriate, or choose to perform sets across. Scale the Toes-to-Bars as needed to Hanging Knee Raises, and the Bar Muscle-Ups to either Chest-to-Bar Pull-Ups (jumping if needed) or Jumping Bar Muscle-Ups. Scaling volume by cutting a rep or two on the gymnastics movements is also an option.

110 min

1.Skill
A. HSW practice for 15 min

2.Rehab, 2 rounds:
A1. Straight leg monster walk 20
A2. Single leg KB deadlift 15 x 16 kg
A3. Gmed. w/band 20
A4. Plank hold 75 s
A5. Reverse hyper 15

3.EMOM for 30 min, 5 rounds:
1) 6 HSPU
2) 6 C2B
3) 6 cal AB
4) 8 T2B
5) 8 cal row
6) 8 pistols

138/160