110 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 50 min
- Progressions
- BMU 13 x 1 reps, 4 x 2 reps = 21 reps

2.JG from 7.3.2018
A. 3 rounds of:
- 20 reps of each LYTP version
- 20 sec hollow hold + 20 hollow rock

B. 3 rounds of:
- 45 sec floor planche lean w. ext. rotation
- 1 UB round of gymnastics swimming

A: Every 90sec for 3 rounds
1: Deficit Strict HSPU x5 @ 50A1
2: In & out drill on rings x8-10(som en AB-roll out fast i ett par låga ringar. Skalas som en ring row genom att stå mer upprätt)

B: 5rft
5 renegade rows(L+R=1 rep)
5 DB clean
5 DB thrusters

Korkea Te-veto + raakatempaus
1+1@75 x 2
1+1@80 x 3

Raakarive + dippi + raakatyöntö

1+1+1@75 x 2
1+1+1@80 x 3

VAPU
4x4, enemmän kuin viimeksi

5 RFT
25 Wall-Balls 9kg.
10 burpees

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:

3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

Thursday 22nd March 2018

CLEAN AND JERK | HANDSTAND WALKING

3 TOUCH-AND-GO POWER CLEANS + 3 PUSH JERKS

Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 15-20 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
B )Wall Inverted Hip Shifts with Hand Release (from a Wall Walk or Kick Up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest after each set or attempt and don’t turn it into a 20-minute AMKAP (As Many Kick Ups as Possible). If you’re not spotting someone, you can use the rest periods to do some light stretching or light rowing, jogging, cycling, etc.

Warm up
Row 800m
Roll out and stretch back

Weightlifting
Sumo deadlift
-1 set of 12 @ 60% 1RM
-2 sets of 8 @ 65% 1RM
-2 sets of 5@ 75% 1RM

Bench Press
-4 sets of 10 reps (if you know your 1RM, go off 65%)
-2 sets to failure

Accessory
Dumbbell Row
-3 sets of 12 (each arm)
Strict pull ups
-3 sets of 10 Reps
Inclined Dumbbell flys
-3 sets of 12 Reps
GHD hip extensions w/weight
-3 sets of 12 Reps

Strength Gymnastic Work
Alternating Tabata Hollow Rock/Arch Hold
-8 sets of 20 sec. work/10 sec. rest
Side Raises
-5 sets of 30 reps each side
Weighted Pass Throughs
-3 sets of 90 sec. rotations (slow rotation, engaging at the ribs)
Scapula Push Ups
-5 sets of 20 reps (retract/protract)
Inchworm to Extended Plank Hold
-10 sets of 10 sec. hold
Wrist Roll Up
-3 sets of 8 reps (Use link to help you set up the excercise)

Weighted GHD hip Extension Example

Side Raise example

Weighted Pass Through Example

Scapula Push Up Example

Wrist Roll Up Set up/Example

4 Rounds for time:

• 21 Air squats
• 14 Pushups
• 7 Deadlifts 100kg

Warm Up
800m Row
Floss Knees and mash hamstrings

Olympic Lifting
High Hang Squat Clean + Low Hang Squat Clean + Jerk
-1 sets of 2 @ 60%
-3 sets of 2 @70 %
-2 sets of 2 @ 75%

Weightlifting
Tempo Front Squat
-4 sets of 4 @75% 1RM
5 second descend-2 second pause at the bottom
**Accessory*
Kettlebell Preacher Curls
-3 sets of 10 reps (each arm)
Laying cable curls
-3 sets of 12 reps
Landmine Shoulder Press
-3 sets of 10 reps each arm
Seated Arnold Press
-3 sets of 10 reps
WOD (optional)
3 Rounds
200m Dumbbell Waiters Carry 50/30
14 Alternating Dumbbell Clean & Jerks
70 Double Unders