90 min

1.Skill
A. EMOM for 8 min:
1) 8 C2B
2) 6 HSPU, abmat + 25 kg plates

B. Butterfly pull up practice for 30 min
- 3 x 8 kip swings
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg
- 5 x 3 butterfly pull-ups

2.Jacked gymnastics 17.2.2018
A. 4 rounds:
- 30s max hollow rocks
- 10s rest / transition
- 30s max supermans (every rep pause at the top for 1 second)
- 10s rest / transition
- 30s max seated pike leg raises
- 10s rest / transition
- 40s max supine heel touches
- 60s rest

B. from 16.2.2018
3 rounds:
- 15 scap pull-ups
- 15 scap push-ups
- 2 rounds of Gymnastics Swimming, try to keep this unbroken, if possible
- Rest as needed

120 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU from boxes 3 x 1 reps
- MU from ground 14 x 1 reps
- Total of 17 MU

2.Rehab
A. 2 rounds:
- Monster walk
- Single leg KB deadlift 15/side x 16 kg
- Gmed. w/band
- Dead bug
- Bird dog
- Side plank hold

3.Weightlifting
A. Snatch x 1, 10 min EMOM

4.Jacked gymnastics 16.2.2018
5 rounds: > 3 rounds
- 45s max push-ups / 16 16 16
- 15s rest
- 45s max ring rows / 21 21 21
- 15s rest
- 20s hanging l-sit hold
- 90s rest

80 min

1.Aerobic work for 50 min
5 x 10 min: crosstrainer, row, ski erg, crosstrainer, row

2.Mobility work for 30 min / Jacked gymnastics
A. 1 round:
- 30s top of crab extension rocks with 180 external rotation
- 15s rest to shake out arms
- 30s top of crab extension rocks with 90 external rotation
- 15s rest to shake out arms
- 30s top of crab extension rocks with neutral hand placement
- 90s rest

B. Complete:
- 10 reps seal stretch
- 60s kneeling thoracic twist hold on each side
- 60s supine trap stretch
- 60s prone posterior delt stretch on each side
- 15 x band assisted lat openers one each side
- 60s bar assisted lat stretch on each side
- 3 x (60s weighted shoulder flexion pulses with bar, 90s rest)

130 min

1.Skill
A. BMU practice for 45 min
- Progressions
- BMU 12 x 1 reps

2.Jacked gymnastics
A. 3 rounds: > 2 rounds
- 15 reps of each LYTP variation, pause for a second at the top of each rep
- 6 Turkish Get-ups on each arm - go as heavy as you can but sets MUST be unbroken / 8 kg

B. 4 rounds: > 3 rounds
- 20s straight arm plank hold
- 20s unilateral plank (same but take your right hand off the floor and hold)
- 20s unilateral plank (same but take your left hand off the floor and hold)
- 20s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 20s contralateral plank (same but take your left hand and right foot off the floor and hold)

3.ATP workout

120 min

1.Skill
A. HSW practice for 20 min

2.Jacked gymnastics
A. 3 rounds:
10 palm push-ups
10 wrist extensor push-ups
10 palm push-ups with 90' external rotation
10 radial / Ulnar push-ups

B. 2 rounds:
- 2 x 20s handstand shoulder shrugs, 10s rest
- 2 x 20s lateral wall assisted handstand hold, 10s rest
- 2 x 20s max wall facing handstand shoulder taps, 10s rest
- 2 x 20s max distance handstand walk, 10s rest
- 90s rest
> more rest, couldn't keep up with the pace

C. 20 minute running clock:
- 20s ring support hold
- 20s bottom of dip hold
- 20s chest to ring hold
- 5 strict TTB
- 20 hollow rocks
- 20 supermans
- 1 round of Gymnastics Swimming
- 90s rest
Result: 2 + 20 superman

3.Aerobic work
A. Easy row for 40 min, NB only
126/136
2.31.4/500 m, 7925 m

120 min

1.Rehab
A. 2/3 rounds:
A1. Straight leg monster walk 20
A2. Single leg KB deadlift 15 x 16 kg
A3. Gmed. w/band 20
A4. Dead bug 20
A5. Plank hold, lift one leg 20 + 20 s.
A6. Good morning w/band 20

2.Strength
A. Back squat
8x40 8x50 3x8x60
B. Hip thrust
12x60 12x65 12x70 12x70
C. Single leg extension
Only left 3x12x27 kg
D. Quads machine
4x10x60 kg
E. Hamstring machine
4x8x40 kg
F1. Abduction
2x10x60
F2. Side bend w/KB
2x12/sx12 kg
F3. Reverse hyper
2x15

Lämmittely ja mobility

Työntö telineeltä 10 × 2

Metcon 7min amrap
Parin kanssa vuorotellen:
100m kone

Loppuvenyttelyt

For time
50 cal assault bike

Wednesday 14th February 2018

RING MUSCLE-UP WORK

Choose one of the following options based on skill/strength…

1) 4-5 Sets:
2-3 False Grip Ring Rows
2-3 Ring Dips with a 3 second down

Make the Ring Rows challenging. Be sure to pass through the bottom of a deep Dip. If you can’t perform a Dip, jump to support and lower down for a 3 count. Alternately, perform 6 Push-Ups with a 3 second down, followed by a 10 second Ring Support.

2) 4-5 Sets:
2-3 Low Ring Band or Leg-Assisted Muscle-Ups

Be sure to pass through the bottom of a deep Dip before pressing out.

3) DIY or:

Kip Swings, a few Dips, then…

3-5 Sets:
1 Strict Muscle-Up
1 Kipping Muscle-Up

Post work to comments.

---

Performance
For Time:
12-9-6
Deadlifts 315/225
Ring Muscle-Ups

The barbell should be heavy. Scale volume on the Muscle-Ups as needed if you can’t perform sets of 2-5 reps when fresh.

Fitness
For Time:
15-12-9
Deadlifts 225/155
Ring-Dips

The barbell weight should be medium-heavy for you. Unbroken on the fast end but 2-3 sets is ok. Scale the Dips to Push-Ups as needed.

Post time and Rx to comments .

3 rounds for quality:
20 GHD Sit-ups
10/10 Single Arm Kettlebell Squat Clean thrusters

10 False Grip Chest to Ring pull-ups