135 min

1.Skill
A. HSW practice for 15 min

2.JG SC 4.4.2018
A. 3 rounds:
- 8 ring swings
- 20 alt. candlestick roll to pistol
- 12 kip swings w/regrip
- 10 bottom of dip swings

3.ATP workout from strength & conditioning 24.3.2018
A. 5-8 set, rest 60-90sec between lifts.
Find 1RM of the day.
2 Squat Clean + Jerk
Drop and Go with the Clean.

B. For time:
Row 1000m
75 Wallball
50 Hang Power Clean 50/35 kg > 25 kg
25 OHS > 25 kg
Target < 14 min
Result: 14:32
175/184

4.Gymnastics
A. 3 x 10 kipping HSPU

B. JG part B, 8 min AMRAP:
20 s. ring support hold
20 s. bottom of dip hold
20 s. top of false grip ring row hold
Sets UB
Result: 3 rounds + 20 s. ring support hold

C. JG mobility

120 min

1.JG SC 2.4.2018
A. 3 rounds:
- 20 reps each LYTP
- 1 round of gymnastic swimming

2.Skill
A. RMU practice for 50 min
- Progressions
- MU partner assisted 5 x 1

3.JG
B. Strength, as supersets, 10 rounds of:
- 3 weighted chin up
10 x 3 x 16 kg
- 3 weighted dip
2 x 3 x 6 kg 8 x 3 x 8 kg

C. JG mobility for 15 min

150 min

1.Skill
A. HSW practice for 10 min

2.JG 3.4.2018
A. 3 rounds:
- 12 scap pull ups
- 12 scap push ups

B. 3 rounds:
- 5 UB TGU/arm - 10 kg
-8 winging pull ups

C. 5 rounds:
- 5 kip swings + bottom half straight leg TTB
- 20 alt. wall facing handstand shoulder taps

3.Strength from ATP power & speed 26.3.2018
A. Alternate
Back Squat 6-5-4-3-2, AHAFA
Push Press 6-5-4-3-2, AHAFA
35 40 45 45 47

4.Conditioning from ATP strength & conditioning 19.3.2018
A. WU & BMU practice for 20 min

B. For time:
Row 1500 m
20 power clean @ 60 kg > 50 kg
10 MU > 10 BMU
Result: 14:14
173/180

5.Accessory
A. 2 rounds:
- 12 reverse hyper - 15 kg
- 15 GHD hip extension
- 12 + 12 single leg KB DL - 20 24 kg
- 6 + 6 KB lunge press - 10 kg

B. Mobility

Rest day, deload week, total workouts of the week 10 hours, x 5

Metcon: ma, to, pe
Aer: ke, 50 min
Squat: 1030 kg - reisi kipeytyi

Gymnastics:
C2B 100
Pull up 50
T2B 65
HSPU 60

MU ti 4
BMU to 17
Bfly -
HSW to

Sleep 4/7, avg. 23:15

120 min

1.Weightlifting
A. 20 min time to find heavy power snatch double

B. Power clean + 6 push jerk, go e. 2 min
30 35 40 45 47 49 51 kg

2.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 kipping HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 18.38

3.Accessory
A1. Hamstring/glute w/band 3 x 15/side
A2. Band pull apart 50 + 40 + 30 reps

B. 7 min EMOM:
5 sec hollow hold + 5 v-ups + 5 tuck ups + 6 single leg v-ups + 5 sec hollow hold

C1. Single arm DB press, only left:
10x20 5x25+3x20 5x25+3x20 lbs
C2. Single arm ring row, only left @5111, 10 10 10 reps

105 min

1.Skill
A. HSW practice for 10 min
B. BMU practice for 10 min

2.Conditioning
A. EMOM30:
1) BMU 2 2 3 3 3 3
2) 5 + 5 KB snatch, 16 kg
3) C2B 5 5 6 6 6 7
4 & 5) 12 cal AB

3.JG
A. Strict MU practice: 4 rounds of:
3 - 10 horizontal box assisted strict MU
5 5 5 5

B. 5 rounds of:
- 1 round of gymnastic swimming
- Accumulate 30 sec of pronated passive hang
- Accumulate 30 sec of supinated passive hang

75 min

1.Aerobic work, 5 x 10 min
Crosstrainer, bike, ski erg, crosstrainer, ski erg

2.JG mobility for 25 min

150 min

1.JG 26.3/28.3.2018
A. 3 rounds:
- 15 scap pull ups
- 15 scap push ups
- 45 s. floor planche lean w/ext.rot.

B. 5 rounds:
- 10 kip swings on the bar
- 5 ring swings
- 3-10 horizontal box assisted strict MU / 3, 5
> strict MU 4 x 1, negatives 5 x 1

2.Weightlifting from ATP PS 26.3.2018
A. 8-10 set: 2- Position Hang Snatch: Below the knee, Above the knee
Lift every 60-90 sec. Add loading after 3 sets. Start with 70-75% of 1RM.
40 40 40 43 43 43 46 46 48 48

3.Strength
A. Alternate
Back Squat 6-5-4-3-2, AHAFA
65 70 73 kg
Push Press 6-5-4-3-2, AHAFA
38 40 42
Rest as needed > reiteen sattui, jätin kesken

4.Accessory
A. 2 sets:
1) 10-20 GHD Hip Extension / 15 15 reps
2) 5-15 Strict HSPU (deficit) / abmat + 10 kg plate 8 10 reps
3) 12 reverse hyper 10 kg
4) 10 single leg KB DL only left 20 kg

150 min

1.WU & prep for Open 18.5 45 min

2.Open 18.5

3.ATP workout Strength & conditioning 26.3.2018

A. For time:
50 Pull-Up
40 Box Over Jump
30 GHD Sit-Up > abmat situps
20 DB Squat 22,5/15kg > 25 lbs
10 Devils Press > 25 lbs
Time Cap: 11 min
Time: 9.41
Scale if needed.

B. 21min EMOM:
1. Assault 10-20 kcal > 10 cal
2. 10-25 Wallball > 15 wall ball
3. Rest
This is not all out, but challenging!
Try to hit WB unbroken.

C. Corework of your choice; from JG 21.3.2018 - 3 rounds:
- 45 sec. ext.rot. planche lean
- 30 sec. hollow hold
- 30 sec. arch hold
- 15 side plank raises/side

Total workouts of the week 14 hours, x 7

Metcon: ma, ke, la
Aer: to, pe, 30 + 60 = 90 min
Squat: 1680 kg

Gymnastics:
C2B 65
Pull up -
T2B 70
HSPU 55

MU ma, la 9
BMU ma, ti, pe 42
Bfly ke
HSW ma, ti, ke, pe

Sleep 5/7, avg. 22.50