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

75 min
WU for 15 min
1.Rehab: 3 rounds:
A1. Straight leg monster walk 15 + 15
A2. Vaakaliike 15 + 15
A3. Gmed. w/band 15 + 15
A4. Plank hold 60 s

2.Strength
A. Back rack reverse lunges, 8/side
40 50 55 55
B. Single leg extension
12x18 10x23 10x23
C. Abduction
12x35 12x40 12x40

Friday 2nd February 2018

400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace

Total: 5200 metres

Workout Details:

This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

Workout Focus:

All your attention is the on the 100m sprints. This workout has a total of 6 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (90-95%) to retain your form.

BENCH PRESS

8-8-5-5-3-3-1-1

All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.

Post loads to comments.

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3 Rounds for Time:
400m Run
25 Sit-Ups
15 Ring Rows

Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.

Post time and Rx to comments.

FRONT SQUAT

3-3-3

Warm up and work up to a heavy triple.

Post loads to comments.

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OPEN WORKOUT 13.3

AMRAP 12 Minutes:
150 Wall Balls 20/14
90 Double-Unders
30 Muscle-Ups

If you don’t have Ring Muscle-Ups, but you get past the Double-Unders, start over again at the Wall Balls.

Post rounds, reps, and Rx to comments.

2 strict mu
10 crab extension
10 ring support pull outs
10 crab extension
10 bottom of ring dip swing
10 lat opener
20s closed tuck hold on rings
10 lat opener
10 HS side steps to 10kg plate
30s shoulder extension
15+15 side plank raises
10+10 donkey kicks