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Date

082118
Happy 19th Bday too Eden Head!!! We wish you the best bday ever
Warm-up
2 rounds
200m run
20 squats
15 banded dl
10 kip swings or ring rows
Metcon (Time)
35min cap

2 rounds

19 farmer handle deadlift Rx 4-45/4-25
19 sled shuttle sprint Rx 3-45/2-45 eg: 10m there back 19m there back
19 kb goblet squats Rx 32/24kg
19cals
19 burpees
19 single arm db power cleans Rx 50/35
19 pull-ups
19 medball situps
19 hollow rocks
19 oh plt lunge Rx 45/25

150 min

1.Own skill
A. HSW practice for 20 min
- 8 x 2 m walks
B. RMU practice for 50 min
- Ring swings 3 x 5
- Hips to rings 10 x 1
- Box assisted turn 5 x 5

2.JG PP 24.8.2018
A. Warmup
3 sets:
- 20 palm push-ups
- 20 extensor push-ups
B. Handstand
Accumulate 3 minutes of lateral wall assisted handstand hold
C. HSPU
Accumulate 30 strict HSPU - abmat + 5 kg plate, 30 x 1 reps

3.JG PP 25.8.2018
A. Push / Pull Strength & Conditioning
3 rounds > 2 rounds
- 5 weighted ring dips - 5 5 kg
- 10 Bulgarian dips - feet on box
- 10 strict ring dips
- 20 push-ups
- Rest 2 minutes
- 5 weighted chin-ups - 10 10 kg
- 10 wide grip pull-ups
- 10 strict pull-ups
- 20 ring rows
- Rest 3-5 minutes or until fully recovered.

130 min

1.JG PP 21.8.2018
A. Ring Muscle-up Technique
- 3 x 5 rocking arch
- 3 x 5 ring swings
- 3 x (2 rings + 1 hips to rings)
- 3 x 1 ring muscle-up no dip - 4 x 1
- 3 x 1 ring muscle-up no dip + 1 hips to rings - 4 x 1
- 3 x 10 support swings
- 3 x 10 bottom of dip swings

B. TTB Technique
- 3 x 5 kip swings
- 3 x (3 kip swings + 3 hanging knee raises + 3 kip swings + 3 hanging knee raises)
- 3 x (3 kip swings + 5 half rep straight leg TTB)

2.Gymnastics
A. Handstand
- Hollow body positioning practice on the ground (10 min)
- Handstand hold practice (10 min)

B. Every 3min for 15 minutes:
Bike 2 min @ 75-80% effort - easy pace
6 Ring dips

150 min
1.JG PP 17.8.2018
A. Warm up
3 sets of:
- 20 box assisted butterfly pull-ups
- 10 winging pull-ups
- 20 palm push-ups
- 45s wall assisted handstand hold

B. Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min

C. Push / Pull Capacity
2 rounds:
- 60s max box assisted strict HSPU - 24" box, 18+14 = 32 reps
- 30s hollow hold
- 30s arch hold
- 60s max butterfly pull-ups - 13+10 = 23 reps
- 30s hollow hold
- 30s arch hold

D. TTB Capacity
4 rounds:
- 30s max TTB - 11+5+6+4 = 26 reps
- 90s recovery pace supine knees to chest

E. Mobility
3 sets of:
- 60s floor assisted German hang
- 30s of crab extensions
- 60s elevated bent arm shoulder extension
- 60s supine shoulder extension

2.Strength
A. Back squat 4x5 @ 30X1 Tempo - not done

B. Every 4 minutes for 3 rounds:
10 Push press @ 65-70% of 1RM > shoulder press

C. 3 rounds:
10m slider walk
5+5 quadruped shoulder CARs
5+5 Lateral box step ups

3.Aerobic work
A. E4MOM24:
15 air squat + easy row for rest of the time

Morning: 90 min
1.Weightlifting
A. Every 3rd minute on the minute for 12 minutes:
3 Squat cleans, DnG, 90 % of daily max

2.Conditioniong
A. 8 sets of:
10 UB Thrusters 30kg
Row 300 m FPR (Faster per round)
Rest 1 min
Round times: 1.56, 1.54, 1.52, 1.52, 1.49, 1.48, 1.48, 1.48
Row avg. speed: 2.09, 2.07, 2.06, 2.04, 2.02, 2.00, 1.59, 1.59 / 500 m

Evening: 120 min
1.JG PP 15.8.2018
A. Warmup
3 sets:
- 12 sap push-ups
- 12 scap pull-ups

B. Push / Pull Strength
3 sets:
- 5 weighted strict pull-ups - 3x5x10 kg
- 5 weighted strict ring dips - 3x5x5 kg

C. Ring Muscle-ups
3 x 5 rocking arch
3 x 5 ring swings
5 x 1 hips to rings
3 x 10 support swings
3 x 10 bottom of dip swings
5 x 2 Russian dips
5 x 3 box assisted transition
5 x 1 kipping ring muscle-ups (or 3 fails) - 3 muscle ups + 2 fails

1:00 l sit hold
1:30 hip extension9kg dball
2:00 dB 60kg hold
2RNFT

Morning: 40 min
1 min walk/1 min run
6.1 km, 125/156
6.34/3.53 min/km

Afternoon: 100 min
1.Skill
A. HSW practice for 15 min

2.Conditioning
A. Prep. for metcon 20 min

B. EMOM50:
1) 3 BMU
2) 10 cal AB
3) 5 CTB + 10 air squat
4) 10 cal row
5) 8 HSPU
6) 8 TTB
7) 30 DU
8) 15 wall ball 14 lbs
9) 10 front rack walking lunges 2 x 12 kg KB's
10) 10 cal bike erg
163/179

Morning: 80 min

TTP run program, week 1/6
A. Warm up:
A1. 5-minute easy run nose breathing
A2. 20 lateral lunges
A3. 20 long lunge elbow touches per side
A4. 20 mountain climbers

B. Main set
B1. Alternate 15” run drill, 15” walk
50% high knee, butt kick
75% high knee, butt kick
100% high knee, butt kick
B2. Alternate 15” run fast*, 30” walk
60% fast
70% fast
80% fast
85+% fast

C1. 3 x 1000m progressive, rest 2 minutes between runs > 4 x 1000 m
Times: 4.39, 4.30, 4.20, 4.13
C2. 3 x 200m. Rest 60 seconds between runs
Times: 43.2, 39.3, 38.1

D. Cool down
C1. 5-minute light easy jog/walk with nose breathing
C2. Finish with 1-minute forward fold

105 min

1.JG PP 26.7.2018
A. Mixed Skill
Complete:
- 3 x 5 ring kip swings
- 3 x 5 high arch rock
- 3 x 5 full ring swings
- 3 x (3 ring swings + 1 hips to rings)
- 3 x 20 box assisted butterfly pull-ups
- 3 x 5 metre lateral handstand walk in each direction

2.Weightlifting
Testing KuntoKarkelot event 1
A. E2MOM10:
6 deadlifts + 5 - 4 - 3 - 2 - 1 squat cleans @ 35 - 40 - 45 - 50 - 55 kg

3.Conditioning
A. Tabata air runner
Straight into
B. Reverse tabata air runner

4.Mobility
A. 2 rounds:
- 20s top of 180 crab extension hold
- 20s top of 90 crab extension hold
- 20s top of neutral crab extension hold
Rest until fully recovered
B. 3 rounds:
- 60s supine shoulder extension
- 60s elevated bent arm shoulder extension
- 3 skin the cats with a 3s pause in German hang

120 min

1.JG PP 24.7.2018
A. Handstand
2 rounds:
- 20 palm push-ups
- 20 palm push-ups with 90' rotation
- 20 extensor push-ups

3 rounds for quality:
- 10 x kick to split leg handstand with a 3s hold
- 30s lateral wall assisted handstand hold

3 rounds:
- 20 x each version of LYTP's

2.Weightlifting
A. E2MOM: 2 hang power snatch, build to tough weight

3.Conditioning/skill
A. EMOM15:
1) 5 C2B
2) 8 HSPU
3) 5 T2B
4) 7 pull up
5) 40 DU

4.Mobility from JG
A. 2 rounds:
- 10 seal pass-throughs
- 60s kneeling thoracic twist on each side
- 45s supine trap stretch
- 45s banded lat stretch on each side
- 30s bar lat stretch on each side

B. 2 rounds:
- 60s standing pike fold
- 60s standing straddle fold (feet at shoulder width)
- 60s standing straddle fold (feet wide)
- 60s frog hold
- 20 single leg frog rocks on each side