150 min
Warm up EMOM12 - 18 CTB + 12 m HSW
1.Own skill
A. Butterfly pull up practice for 30 min
- Total of 13 sets of 3-6 reps

2.JG PP 18.9.2018
A.4 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps

B. 6 x 40% of your max lateral wall assisted handstand hold - 24 s.

C. Accumulate 4 minutes of wall facing handstand shoulder taps

3.Conditioning
A. Every 4 minutes for 24 minutes:
6 Burpee chest to rings
6+6 One hand DB Shoulder to overhead - 30 lbs
12 cal ski
Times: 3.20, 2.56, 2.55, 2.51, 2.50, 2.50

4.Strength
A. 4 sets of: > 3
8 DB Bench press - 30 30 30 lbs
12 DB Lateral Raise - 10 10 10 lbs
15 Face pulls
-Rest 2 min between rounds-

150 min

1.Warm up for 25 min
A. Glute activations w/band
B. Kettle bell work

2.Weightlifting
A. E3MOM15: 3 front squat + 1 split jerk @ 75 - 80 % 1 RM jerk
50 52 54 56 56 kg

3.Strength
A. E2MOM12: front squat @ 75 - 85 %
3x65 3x67.5 3x70 3x72.5 2x75 2x77.5 kg

4.Conditioning
A. EMOM21 (7 rounds)
1) 10 DB burpees 2 x 15 kg > 7 7 7 8 8 8 10 reps
2) 10 cal bike erg
3) 15 cal row

5.Accessory
A. 2 sets:
- 30 s. max reps strict DB press - 2 x 15 lbs DBs' - 15 13 reps
- Straight into 30 s. hold OH
Rest 60 s. bs.
B. 2 sets:
- 10 v-ups + 30 s. hollow hold + 20 leg lifts + 50 side heel touches

150 min

Warm up EMOM12 + 8 m HSW

1.JG PP 14.9.2018
A. Skill
3 sets of each exercise:
- 5 rocking arch
- 5 ring swings
- 10 x (1 swing + 1 hips to rings) - 5 x 1
- 10 support swings
- 10 bottom of dip swings
- 10 swinging front dips - not done
- 10 Russian push-ups - not done
- 5 Russian dips
+ 6 x 1 ring muscle ups

B. Own skill: Butterfly pull up practice for 10 min
- Sets of 3 - 6 reps x 3

C. 3 rounds > for quality
- 60 s moderate pace assault bike > bike erg
- 15 butterfly C2B > regular butterfly pull up
- 15 TTB > not done

2.Strength
A. Back squat 6x3 @ 13X1

B. Every 4 min for 12 minutes:
6 Push press @ 75-80%
3 x 6 x 42.5 kg

C. Every 2.5 min for 15 minutes:
10 m Sled push AFAP @ 35kg
Easy bike between sprints

90 min
Warm up EMOM12
1.Strength
A. 1 RM CTB pull up
- 10 15 17 19 20 kg
B. 3 sets:
Max effort Strict HSPU > 1 abmat 1 1 0 reps
Immediately into max set DB Z-Press - 15 13 13 x 15 lbs DBs'
- Rest 2,5min between sets -

2.Conditioning
A. For time:
10 Rope climbs
150 m Ski between ropes
- Start with ski-
Time: 13.03 / 1.20, 1.25, 1.20, 1.15, 1.15, 1.20, 1.22, 1.15, 1.15, 1.14

3.JG PP 11.9.2018
A. Handstand, 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps

B. 8 x 30% of your max lateral wall assisted handstand hold
- 8 x 18 sec

C. Accumulate 3 minutes of wall facing handstand shoulder taps
- Total of 62 reps

90 min
Warm up EMOM12

1.Own skill
A. HSW practice for 10 min
- 9 x 2 m

2.JG PP 5.9.2018 (tuli myöhässä)
A. 10 rounds:
- 20% of your max rep wide grip strict pull-ups - 3 reps
- 20s rest
- 20% strict ring dips - 3 reps
- 40s rest

B. Positional Strength & Stability, 12 x EMOM:
- 20s chest to ring hold
- 20s ring support hold
- 20s bottom of dip hold
- 20s hollow + 20s arch

3.Strength
A. Speed deadlift 3x5 @ 60% - 70 kg

B. 3 sets:
10 Reverse snow angels
10 DB Bench press - 25 25 25 lbs
10 Bicep curl and press - 15 15 15 lbs
-Rest 2 min between sets-

100 min
Warm up EMOM12

1.Own skill
A. RMU practice for 50 min
- Ring swings 3 x 5
- Hips to rings 8 x 1
- Jump turn 2 x 3
- MU w/false grip 1 x 10 reps

2.Conditioning
A. Alternating 10 min EMOM:
Even: 10 cal Row
Odd: 8 Alternating Pistols

-1min rest, into-

B. Alternating 10 min EMOM:
Even: 12 cal Bike
Odd: 6 Thrusters 25 kg

Back Squat – 80%x5x4, 80%xMax Reps
Snatch High-Pull + Hang Snatch (mid-thigh) – 70%x1+3, 75%x1+3, 80%x1+3, 80%x1+3
Hang Snatch High-Pull (below knee) – 90%x5x3
Hanging Leg Raise - 3 x max

Takakyykky
4x5@80%
1x80% max toistot

korkea te-veto + tempaus polvelta
3+1@70%
3+1@75%
3+1@80%
(3+1@80-85% jos menee paremmin kuin Husseinilla nykyään)

110 min
Warm up EMOM10
1.JG PP 31.8.2018
A. 3 sets of each exercise:
- 5 ring swings
- 10 x (1 swing + 1 hips to rings)
- 10 support swings
- 10 bottom of dip swings
- 10 Russian push-ups
- 5 x 1 attempts at ring muscle-up - x x 1 1 1 x = 3 reps

B. not done, instead butterfly pull up practice for 10 min

2.JG PP 1.9.2018
A. 6 rounds:
- 20s max butterfly pull-ups - not done
- 20s max toes to bar - 8 7 7 7 7 7
- 20s max kipping HSPU - 4 5 5 5 5 5
- 90s recovery pace single unders

3.Strength
3 Rounds: > 2
10 DB Chinese Row - 20 20 lbs
10 Deficit push-ups - 5 kg plates
10 Alternating DB Z-Press - 20 15 lbs

120 min

Warm up EMOM 14

1.Own skill
A. HSW practice for 15 min
- 7 x 2 m
B. RMU practice for 35 min
- Swings 3 x 5
- Hips to rings 5 x 1
- Turn with band 3 x 3
- Ring MU 6 x 1

2.Strength
A. Tempo Back squat 6 x 3 @ 30X1

B. Every 4 minutes for 12 minutes:
8 Push presses @ 70-74%
37.5 37.5 40 kg

150 min

Warm up EMOM15

1.Own skill
A. RMU practice for 20 min
- Swings 4 x 5
- Hips to rings 4 x 1
- Strict turn feet on box 4 x 3

2.JG PP 29.8.2018
A. 2 rounds:
- Max rep wide grip strict pull-ups - 12 10
- 60s rest
- Max strict ring dips - 9 6
- 2 minutes rest
B. Not done

3.Weightlifting
A. 2 sets of
10+10 Pallof press in split position (sisempi jalka edessä)
10 Supine shoulder flexion with a plate
B. Every 3 min for 15 minutes:
Hang power clean + Low hang clean + Split jerk
C. Every minute on the minute for 6 minutes:
5 Push jerk @ light-medium weight - 45 kg

4.Conditioning
A. Every 3 min for 21 min:
30 Double unders
8 Burpees over the bar
3 Power cleans (heavier by round)
Weights: 40 42.5 45 57.5 50 52.5 55
Times: 1.12, 1.10, 1.07, 1.07, 1.08, 1.13, 2.05