Morning: 30 min cycling

Afternoon: 120 min

1.JG PP 20.6.2018
A. Warmup
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 4 unbroken strict weighted chin-ups - 15 15 kg
- 4 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand tuck, straddle & pike
- 10 chest to ring pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate & 24" box
- 10 strict pull-ups with a 3s negative
- 10 strict parallel bar dips with a 3s negative

2.Own skill
A. HSW practice for 10 min

3.CF JKL wod 20.6.2018

Morning: 30 min
1 min walk/1 min run
4.2 km
120/163
7.20/4.40 min/km

Afternoon: 120 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 2 3 3 3 = 11 reps
C. Butterfly pull up practice for 25 min
- Progressions
- 11 sets of 3 reps

2.Strength
A. Max reps strict ring dips - 12 reps

3.Conditioning
10 x 2 min on/1 min off (total time of workout 30 min):
A) 30 DU + 10 wall ball 14 lbs
B) 10 cal row + 10 TTB

Results A: 5 x 2 rounds = 10 rounds = 400 reps
Results B: 27 + 30 + 30 + 30 + 30 = 147 reps

140 min

1.JG PP 15.6.2018
A. Ring muscle ups
3 rounds:
- 5 ring swings
- 3 ring swings + 1 hips to rings
- 2 ring swings + 2 hips to rings
- 3 x 5 floor assisted ring muscle-ups with a fast transition
- 3 x 1 muscle-up no dip

2.Strength tests
A. Front squat 1 RM
4x50 3x60 70 75 80 85 87.5 kg

Rest 8 min, then:

B. Max reps @ 85 %
6 x 74.5 kg

C. Max reps strict pull ups - 17 reps

D. Max reps strict HSPU
Floor: -
Abmat: 4 reps

E. Max reps kipping HSPU - 15 reps

120 min

1.JG PP 13.6.2018
A. Warm up
2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. Bent Arm Push / Pull Strength
2 rounds:
- 3 unbroken strict weighted chin-ups - 15 15 kg
- 3 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 30 sec. L-sit
- 10 wide grip pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate
- 10 strict pull-ups with a 2s negative
- 10 strict parallel bar dips with a 2s negative

2.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- 2 2 2 2 3 3 3 3 = 20 reps
C. RMU practice for 15 min
- Progressions

3.CF JKL metcon 13.6.2018

Rest 9.-10.6.2018, Helsingissä

Total workouts of the week 10 hours, x 5
Metcon: ma, pe
Aer: to, 40 min
Squat: 2240 kg

Gymnastics:
CTB -
Pull up -
TTB 30
HSPU 105

MU ke, pe 16
BMU ma, ti 18
Bfly ti
HSW ma, ti, ke

Sleep 2/7
Avg. time to bed 23:10

130 min

1.JG scaled 6.6.2018
A. 2 rounds:
- 12 scap pull ups
- 15 shoulder flexion pulses with bar
- 12 scap push ups
- 15 crab extension rocks

2.Own skill
A. HSW practice for 15 min

B. RMU practice for 30 min
- Progressions
- MU 8 x 1 reps

3.CF JKL wod

4.Accessory
A. 3 sets of:
- Reverse hyper 15 x 30 kg
- Straight leg monster walk 20 m/side
- Dead bug x 20

120 min

1.Jacked gymnastics personalized programming started today
A. 3 rounds:
- 12 scap pull-ups
- 12 scap push-ups

B. Bent Arm Push / Pull
2 rounds:
- 10 strict ring dips
- 10 strict chin-ups
- 10 bottom of dip swings
- 10 single arm ring rows on each arm
- 10 ring push-ups with a 3s negative
- 10 ring rows with a 3s negative

Sets do not need to be unbroken. Just do what you can.
Time:14:05

C. Mobility
2 rounds:
- 20 gentle shoulder flexion pulses with bar
- 30s shoulder flexion hold
- 60s supine shoulder extension
- 60s supine bent arm shoulder extension

2.Own skill
A. HSW practice for 10 min

B. Ring muscle up practice for 35 min
- Progressions
- Ring muscle up 9 x 1 reps

3.CF JKL wod 1.6.2018

4.Mobility wod 30 min

135 min

1.JG scaled 30.5.2018
A. 3 rounds:
- 12 scap pull ups
- 6 ring rows w/tempo
- 12 scal push ups
- 6 push ups w/tempo

B. 2 rounds:
- 5 weighted chin up - 15 12 kg
- 5 weighted ring dip - 7 7 kg
- 8 box assisted parallette HSPU > DB's + 20" box
- 10 single arm ring row/side
- 12 box assisted HSPU w/2 sec. neg. > 20" box
- 12 ring rows w/2 sec neg.

2.Own skill
A. HSW practice for 10 min

B. BMU practice for 15 min
- 2 2 3 3 3 3 = 16 reps

3.CF JKL wod 30.5.2018

130 min

1.Own skill
A. HSW practice for 20 min
B. Bfly pull up practice for 30 min
- Progressions
- Sets of 3-5 reps: 8

2.Conditioning
A. EMOM40, 10 rounds:
1) 10 cal row
2) 10 cal bike
3) 10 cal run
4) 5 HSPU + 5 TTB
Avg. HR 155

3.JG scaled 29.5.2018
A. 2 > 1 rounds:
- 60 s. prone post. delt. stretch
- 45 s. passive hang
- 45 s. lat stretch/side
- 20 x each LYTP
- 10 UB TGU/side - 10 kg
- 90 s. weighted ankle dorsiflex./side
- 16 side to side squats
- 16 cossack squats

130 min

1.JG scaled 28.5.2018
A. 2 rounds:
- 2 x box assisted pike HS walk
-30 s. band assisted lat stretch
- 1 rnd of gymnastic swimming
- 30 s. top of 180" crab ext. hold.

2.Own skill
A. RMU practice for 25 min
- 5 x 1 ring muscle up

3.Warm up for KK qualification event 1 fo 25 min

4.KK qualification event 1, for time:
21 thrusters @ 30 kg
21 pull up
15 thrusters
15 C2B
9 thrusters
9 ring muscle up
Time cap 12 min

Result: 84 reps (3 muscle up, tie brake after C2B 5:15)
Placing: 45.

5.JG scaled continues
B. 2 rounds:
- 30 s. closed tuck front lever
- 30 s. L-sit
- 5 x pull to closed tuck front lever w/3 sec. pause
- 60 s. scaled ring support hold
- 60 s. passive hang
- 45 s. floor planche lean w/ext. rot.

C. 2 rounds:
- 2 x 10 GHD sit up + 10 sec. hold at horizontal on last rep
- 2 x 10 HGD hip ext. + 10 sec. hold at horizontal on last rep - 5 kg 5 kg