130 min

Skill: BMU practice for 50 min
12 bar muscle ups

1.Weightlifting
A. Snatch from blocks (knee) – (12 to 15) x 2 @ 65+%, go every 60-90 seconds.
35 35 35 / 37,5 37,5 40 / 40 - 42,5 / 42,5 42,5 45

2.Strength
A. Back Squat – 5 x 3 @ 83-85%, rest 3-5 minutes between sets

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Aamupäivä: 90 min

1.Weightlifting
A. Snatch pull + snatch – (12 to 15) x (1+1) @ 65+%, EMOM.
35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

B. Behind the neck push press + split jerk – 12 x (1+1) @ 65+%, go every 60-90 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 45 45 / - - -

2.Easy AB for 20 min
135/142

Ilta: 120 min

1.Skill: ring MU practice for 40 min
Progressions
4 muscle ups

2.Strength
A. Alternate A1 / A2 for 4 rounds
A1. Sumo deadlift – 5 reps @ 75-80%, rest 1-2 minutes before A2.
4*5*90 kg
A2. Shoulder Press – 3 reps @ 83-85%, rest 2 minutes before A1

3.SPP (Conditioning)
A. 12 minute AMRAP
48 Double-unders > 8 C2B
240m Row
12 DB Thrusters @ 22.5/15kg (50/35lbs) DBs > 20 lbs
Result: 3 rounds + 1 thruster
168/179

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge and/or Thoracic Flow

FOR TIME

• 25 Cal Row
• 5 Squat cleans 80kg
• 20 Cal Row
• 4 Squat cleans 80kg
• 15 Cal Row
• 3 Squat cleans 80kg

SQUAT SNATCH
Building to a Heavy Single for the day.
3 Reps @ 35% of estimated 1RM
3 Reps @ 40% of estimated 1RM
3 Reps @ 45% of estimated 1RM
2 Reps @ 50% of estimated 1RM
2 Reps @ 55% of estimated 1RM
2 Reps @ 60% of estimated 1RM
1 Rep @ 67% of estimated 1RM
1 Rep @ 74% of estimated 1RM
1 Rep @ 80% of estimated 1RM
Take up to an additional (5) repetitions to find our heavy single for the day.

Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km

130 min

Skill: BMU practice for 45 min
12 BMU
Skill: HSW practice for 30 min

1.Weightlifting
A. Snatch from blocks (above the knee) – not done, thigh pain

B. Power clean – Build to a heavy single (1) for the day, in no more than 20 minutes, then 10 reps for time @ 80% H1
Heavy single: 60 kg
10 reps for time: 56 sec, @47.5 kg

2.Strength
A. Back Squat – not done, thigh pain

B. Alternate sets of B1 / B2 for 3 rounds
B1. Shoulder Press – 7 reps @ 70-73%, rest 1 minute before B2
B2. Single arm DB row – 12/side @ AHAFA, rest 2-3 minutes before B1
35 35 35 lbs

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

Morning: 105 min

1.Skill
A. HSW practice for 15 min

2.Strength
Jonin HSPU-ohjelma, week 2 # 1
A. 5*5 kipping HSPU, 3 sec down, rest 1 min between sets

B. 4 rounds, rest 2 min between rounds
B1. OH yoke carry 15 meters > barbell + 6 kg KBs
B2. 1 legless rope climb
3/4 1 1 1

3.TTP gymnastics beginner session #1

B. Core conditioning set – rotate through each for 2 rounds (5 to 10 sec rest between each exercise & 1 to 2 min rest between each set)
B1. Reverse plank lifts – 20 to 25 sec
B2. Side plank pulses L&R – 20 to 25 sec each side
B3. Rainbow makers L&R – 20 to 25 sec each side
B4. V-up snaps – 15 to 20 reps

C. Planche Foundations (part 1) – complete at your own pace for 1 to 2 rounds
C1. Front support hold – 1 x (50 to 60) sec
C2. One arm plank support (L&R) – 1 x (15 to 30) sec each arm
C3. Planche lean hold – 1 x (20 to 30) sec

D. Planche Foundations (part 2) – complete at your own pace for 2 to 3 rounds of
D1. Elevated planche lean – 20 to 30 secs
D2. Weighted standing planche drill (against wall – use 5 to 10kg plate) – 3 x 10 sec eccentric lower + 10 sec hold
D3. Wrist stretches

E. Front Lever Strength – complete at your own pace for 2 to 3 rounds of
E1. Combined hollow hold & rock – 20 to 30 sec hold straight into 20 to 30 rocks
E2. Body levers – 5 to 8 reps
E3. Supine pullovers using weight – 5 to 8 reps
E4. Negative tuck front levers – 3 x 5 sec eccentric lower
E5. Thoracic bridge stretch (elevated or ground) – 10 to 20 sec hold

F. Side Lever Strength – complete at your own pace 2 rounds of
F1. Hanging windshield wipers – 3 to 5 reps each side
F2. Combined side hollow hold & rock L&R – 15 to 20 sec hold straight into 15 to 20 rocks each side
F3. Straddle sit stretch hold (L,R,M) – 10 to 15 sec each position

Evening: 75 min

1.Conditioning
A. 4 x (5 minutes work : 4 minutes recovery)

A1. Interval #1 (5-minute AMRAP)
20 Thrusters @ 35/25kg (75/55lbs) > all weights scaled to 20 kg
20 Power cleans @ 35/25kg (75/55lbs)
20 Overhead squats @ 35/25kg (75/55lbs)
20 Push jerks @ 35/25kg (75/55lbs)
20 Front squats @ 35/25kg (75/55lbs)
20 Power snatches @ 35/25kg (75/55lbs)
3 Bar facing burpees to start each minute (including the first one)
Result: 20 OHS

A2. Interval #2 (5-minute AMRAP)
Assault bike for calories
1 rope climb to start each minute (including the first one)
Result: 37 cal

A3. Interval #3 (5-minute AMRAP)
20 Power snatches @ 35/25kg (75/55lbs) > all weights scaled to 20 kg
20 Front squats @ 35/25kg (75/55lbs)
20 Push jerks @ 35/25kg (75/55lbs)
20 Overhead squats @ 35/25kg (75/55lbs)
20 Power cleans @ 35/25kg (75/55lbs)
20 Thrusters @ 35/25kg (75/55lbs)
3 Bar facing burpees to start each minute (including the first one)
Result: 20 push jerk

A4. Interval #4 (5-minute AMRAP)
Bar facing burpees for max total reps
10 Toes to bar to start each minute (including the first one) > 10 8 6 6 6
Result: 14 bfb

2.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow

135 min

1.Weightlifting
A. Snatch pull + slow pull snatch – 12 x (1+1) @ 65+% , go every minute.
35 35 37,5 / 37,5 37,5 40 / 40 42,5 42,5 / 42,5 45 -

2.Strength
A. Sumo deadlift – 4 x 6 @ 72.5-77.5%, rest 3-4 minutes between sets
87,5 87,5 87,5 90 kg
B. Shoulder Press – Build to a 1RM for the day in no more than 15 minutes
35 kg

3.Conditioning
WARM UP
A. Lunge and/or Thoracic Flow
B. Row 4 rounds: 1 min on : 1 min off
Rounds 1 and 2 – low rate (<24 strokes per minute (spm)), gradually increase power
Rounds 3 and 4 – medium rate (24-28spm), gradually increase power

Main set
A. 5000 m Row Time Trial

Total time: 21.23.9
500m avg. pace: 2.08.3
1000m lap/split times. 4.14, 4.17, 4.18, 4.17, 4.16
Avg. HR. 185
Max. HR. 192
HRR (HR recovery). 177
HRRD (HRR differential). 192-177 = 15

4.Cool down
A. Walk for 5 minutes or until your HR comes back down < 100bpm
B. Lunge and/or Thoracic Flow

Morning: 35 minutes

Nordic walking
118/142

Afternoon: 120 min

1.Skill: HSW practice for 20 min

2.Strength
A. 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 1 minute before A2
Last set 10 reps

3.Jonin HSPU-ohjelma, week 1, # 2
A. 3*7 strict HSPU 2 abmat, rest 1 min between sets

B. 3 rounds, rest 2 min between rounds
B1. Strict press w/KB, 8 reps/s
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
7 6 6

4.Conditioning
A. 20 minute AMRAP
400m Run
21 Wall balls @ 9/6kg (20/14lbs) / 21 KB swings @ 24/16kg (53/35lbs), alternating rounds
12 Pull ups
Result: 4 rounds + 6 wall ball
180/190

5.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Morning: 90 min

1.Weightlifting
A. Snatch – 12 x 1 @ 65+%, go every minute
35 37,5 37,5 / 40 40 42,5 / - 42,5 - / - 45 - / - - 47.5

B. Clean and jerk – (12 to 15) x 1 @ 65+%, go every 60-75 seconds.
45 45 47,5 / 47,5 50 50 / 50 50 52,5 / 52,5 52, 52,5

Evening: 120 min

Skill: ring MU practice for 45 min
Progressions

2.Strength
A. Alternate sets of A1 and A2 for 5 rounds
A1. Back squat – 2+ reps @ 90-97.5%, rest 2 minutes before A2.
All sets 2 reps
A2. Strict press – 2+ reps @ 90-97.5%, rest 2 minutes before A1.
2*2*27.5 kg 2*2*30 kg

3.SPP (Conditioning) - not done

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow