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

---

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

Post time and Rx to comments.

120 min

1.Own skill
A. HSW practice for 15 min
B. BMU practice for 20 min
- BMU 1 1 2 2 2 2 2 3 2 = 17 reps

2.JG personalized programming
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:
- 5 unbroken strict weighted chin-ups - 15 15 kg
- 5 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand compressions tuck, straddle & pike
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups with a 3s negative >
First round: abmat + 15 kg plate under it x 5 reps + 5 box assisted HSPU
Second round: abmat + 15 kg plate under it x 7 reps + 3 box assisted HSPU
- 10 single arm ring rows each each (2s pull, 2s negative)
- 5 x (unbroken 3 bottom of dip swings + 1 swinging dip)

Unless, it says unbroken you can break up sets into something more manageable if needed but try not to take longer than 30s between sets if you can. Try to keep moving.

3.Skill
A. Double under practice: Tabata DU
Reps: 30, 30, 30, 30, 30, 31, 31, 25

Aamu: 30 min
1 min walk/1 min run
avg. HR 122
7.31/4.37 min/km

Ip: 120 min

1.Own skill
A. Ring MU practice for 30 min
- Progressions
- MU partner assisted 5 x 1 reps

2.CF JKL wod 9.5.2018

3.JG scaled competitor 9.5.2018
A. 3 rounds > 1 round of:
- 10 parallel bar dips w/3 sec. neg.
- 10 strict pull up w/3 sec. neg.
- 60 s. closed tuck front lever hold
- 60 s. ring support hold
- 60 s. hollow hold
- 60 s. arch hold

4 rounds

50 x Double unders
10 x 10m line run
20 x Abmat
15 cal row

When 4 rounds done take:
Assaultbike 100cal easy pace

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
Pistol Squats 10 reps
Strict Toe to Bar 7 reps