Aamu: 70 min

Warm up from TTP Engine
A. Run or run/walk (45”/15”) for 8 minutes.
B. 5 minutes of active mobility
C. Preparatory Running Drills
C1. 2 x 20m of high knees.
C2. 2 x 20m of butt kicks.
C3. 2 x 20m of skipping.
C4. 2 x 20m of high skipping (big extension!).

Main set: Lactate threshold
A. 3 x 4 x 400 m run w/50 sec rest between reps & 4 min rest between sets. Goal pacing: 27 - 26 s/100 m
Times: 1.47, 1.46, 1.47, 1.47, 1.45, 1.43,1.43, 1.44, 1.43, 1.41, 1.40, 1.39
164/186
Cool down: 10 min walking

Ilta: 60 min

Jacked gymnastics workout
1.Skill Circuit
A: Wall Facing Handstand Shoulder Shrugs (5 x 10-20 reps)
A: Ring Swings (5 x 5)
A: Ring Swings + Hips to Rings (5 x (1+1+1+1))
A: Ring Muscle-up Pull & Transition Drill (5 x (3+3))

2.Handstand Skill & Endurance
Back to Wall Handstand Back Steps to Bumper Plates (5 minute AMRAP)
>
Scaling Option 3: Front support walks, 3 sets of 60 s continuous work

3.For quality:
3 x 20 sec hollow hold

Weighted pull-ups (12,5kg)
9 sets with descending repetitions (10-9-8-7-6-5-4-3-3)
Alternating between overhand and underhand grips
breaks between sets: 15 deep breaths

15 min AMRAP:
- 9 deadlift (155#)
- 12 push up (hand release)
- 15 box jump (24")

Last June I only did 8 rounds at 135lbs. Not bad...

Was on the 18" box for no good reason this time though other than it was the one right in front of me. Meh.

There is no description for this WOD as it is stat.

Friday , 8th September

6 sets:
10 metres of max distance broad jumps (rebounding is okay),
200m run at max effort (to retain form).

No rest b/t broad jumps & 200m run
Rest 3min b/t sets

Front Squat EMOM
Min 1 :1 rep
Min 2 : 2 reps
Min 3 : 3 reps

untill stay in the minute !

4 Sets
55 DU
20 pull ups
20 front squat

2x5, 2x3, 2x1

Strength:

High Hang Cleans - 3x135, 3x155, 3x175, 3x185, 3x195

Deadlifts - 5x135, 5x225, 6x315, 8x405, 8x405, 8x405

Metcon:

Grace; 30 clean & jerk reps (135lbs)

Time:2:25

Dead lifts
1RM - 315

Pull ups & GHB Situps
40 each