120 min

1.Own skill
A. Bfly pull up practice for 15 min

2.JG PP 19.7.2018
B. Capacity
- 3 minute AMRAP of butterfly pull-ups in sets of 3 only
- Small butterfly pull ups, total of 7 sets = 21 reps

Rest 3 minutes
- 3 minute AMRAP of kipping TTB in sets of 3 only
- Total of 13 sets = 39 reps

C. Accessory, 3 rounds:
- 10 support swings
- 10 bottom of dip swings
- 20 LYTP

3.Conditioning
A. 0:00-10:00
2-4-6-8-10-.. Shoulder to overhead 35kg
10+10m Double KB Walking lunge between sets - 16 kg
Result: 3 clean & jerk @ round of 12

B. 10:00-15:00:
Heavy single in Clean
Result: 60 65 67.5 kg

15:00-18:00 Rest

C. 18:00-23:00:
5min AMRAP:
6 Thrusters @ 35kg
10 KB Swing
- All out!
Result: 5 rounds + 2 thruster = 82 reps

130 min

1.Own skill: HSW practice for 15 min
- PR 20 steps! :)

2.JG PP 19.7.2018
A. Ring muscle ups, complete:
- 5 x 5 ring swings
- 5 x (3 ring swings + 2 hips to rings + 3 ring swings)
- 5 x (1 ring muscle-ups no dip + 1 hips to rings)
- scaled to 1 ring muscle up no dip
- total of 9 x 1 ring muscle ups no dip

3.Strength
A. Pause Back Squat - 3x3

4.Conditioning
A. For time:
300m Air runner
5 Rope climbs
30 Deadlift @ 70kg
5 Rope climbs
300m Air runner
Time: 10.06

135 min

1.JG PP 18.7.2018
A. Foundational development, 3 rounds:
- 30s alternaing single arm passive hang
- 8 unbroken Turkish get-ups on each side - 8 8 8 kg
- 20 reps of each LYTP variation
- 20 band pull aparts

B. Core Conditioning, 2 rounds:
- 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
- 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12 - 5 kg
- 15 GHD side crunches on each side
*If possible, add weight, but keep this unbroken. You can rest between rounds.

2.Own skill
A. Ring muscle up practice for 40 min
- Ring swings 3x5
- Rocking arch drill 3x5
- Jump turn 3x3
- Hips to rings 3x2
- Muscle up no dip - 3 x 1 reps + partner assisted 5 x 1 reps = 8 ring MU

3.Weightlifting
A. EMOM x 8:
5 Push jerks - 45 kg
-Rest 2min-
B. EMOM x 8:
5 Power cleans - 45 kg

4.Conditioning
A. EMOM x10:
4 Burpees
8 Wallball @ 20lb
All wallball unbroken
170/183

150 min

1.JG SC 15.5.2018
A. 2 rounds:
- 5 TGU/arm
- 30 s. ext. rot. planche lean
- 8 push up
- 8 ring row

B. 2 rounds:
- 30 s. L-sit hold
- 10 strict ring dips w/2 sec. neg.
- 10 wide pull ring rows
- 10 bottom of dip swings
- 10 strict T2B

2.Own skill
A. HSW practice for 15 min

B. Bfly pull up practice for 25 min
- Drills
- Attempts

3.Weightlifting
A. 3 sets of 3-position snatch: above knee, below knee, floor
35 37.5 37.5
B. 3 sets of 2-position snatch: below knee, floor
37.5 40 40
C.3 sets of snatch
42.5 45 47.5

4.CF JKL wod

120 min

1.JG PP 14.7.2018

A. 3 x 20 LYTP

B. Handstand, 3 rounds:
- 5 meter partner assisted handstand walk
- 30 s lateral wall assisted handstand hold
- 8 x kick to split leg handstand
Done

C. Handstand Conditioning
- 200 box assisted shoulder taps for time
Time: 7.56

2.Strength
A. Pause Back Squat 10x1@ 13X1
- Build to a heavy but submaximal single
Rest as needed

B. 4 rounds of:
6 Shoulder press @ 75% - 4 x 6 x 26.5 kg
into
10 Ring face pulls
Rest as needed

3.Midline work
A. 3 x 60 sec weighted plank hold - 10 kg plate

Rest day, total workouts of the week 13 hours, x 7

Metcon: ti, ke, la
Aer: ti, to, 30+50=80 min
Squat: 3785 kg

Gymnastics:
C2B 75
Pull up -
T2B -
HSPU -

MU ke 10
BMU ma 18
Bfly ti, pe
HSW ti, pe, la

Sleep 3/7
Avg. 22:50
Avg. sleep time 7 h 51 min

135 min

1.Own skill (JG PP rest day)
A. HSW practice for 20 min
B. Butterfly pull up practice for 30 min
- 12 sets of 4-7 reps

2.Strength
A. Pause Back Squat
8x2@13X1

B. 3 Rounds of:
- Shoulder press 8 reps @70% -25 25 25 kg
- Immediately into
Sled rope pull at medium weight (pitkä musta köysi) - 25 25 25 kg plate

3.Midline work:
A. Accumulate 400m of Single arm farmers carry
- Ensin 200m toisella kädellä mahdollisimman harvoilla tauoilla, heti perään 200m toisella kädellä.
20 kg KB

150 min

1.JG PP 4.7.2018
A. Skill Development
Complete:
- 5 x 3 rocking arch drill
- 5 x 5 ring swings
- 5 x 3 hips to rings
- 5 x 3 ring muscle-ups no dip + 2 hips to rings > scaled to 2 x ring muscle ups no dip (partner assisted) + 1 hips to rings

B. 3 rounds:
- 10 support swings
- 10 swinging front dips > scaled to 5 russian dips

2.Weigthlifting
A. Every 2 min for 16min:
Squat clean + FS, build from 60%

3.Conditioning
A. Every 3min for 21min:
10 Chest to bar pull ups
15 cal Ski erg
Times: 2.09, 2.12, 2.09, 2.04, 2.03, 1.55, 1.44
172/186

4.Accessory
A. 4 rounds of:
A) 10 Chinese rows - 30 kg
B) 10 DB Bench press - 20 20 25 25 kg

150 min

1.JG PP 2.7.2018
A.3 rounds:
- 60s alternating single arm passive hang (use the rings)
- 45s floor planche lean with external rotation
- 10 scap pull-ups
- 10 scap push-ups
- 10 headstand pike leg raises

B.3 rounds:
- 4 weighted strict chin-ups - 15 17 17 kg
- 4 weighted strict ring dips - 10 10 10 kg
Rest as needed

C.3 rounds:
- 3 x 1 box assisted negative strict ring muscle-ups
- 12 box assisted HSPU
- 30s closed tuck front lever

D.3 rounds:
- 12 strict ring dips
- 10 wide grip strict pull-ups

2.Own skill: BMU practice for 15 min
- BMU 1 3 3 3 3 3 2 = 18 reps

3.Strength
A. Back Squat 6x6 @80% + 3 seated box jumps
Rest as needed
30" box

4.Accessory
A. 3 sets of:
10+10 RNT DB Split squats - 20 lbs
5+5 Unweighted Single leg glute bridge
10 m Quadruped crawl
Done

Wednesday 11th July 2018

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 6

A2) 3-Point Dumbbell Row:
3 x 6

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8

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3 Rounds for Time:
15 Burpee-Box Jumps 24/20
15 Toes to Bars

Post time and Rx to comments.