Morning: 30 min

1 min walk/1 min run
4.5 km
121/150
6.44/4.16 min/km

Evening: 140 min

1.Own skill
A. HSW practice for 15 min
B. BMU practice for 25 min
- 1 2 3 3 4 4 5 = 22 reps

2.JG PP 17.7.2018
A. Complete:
- 10 x 1 strict HSPU - abmat + technique plate under it
- 10 x 1 kipping HSPU + slow negative - from ground
- 5 x 5 elevated pike parallette push-ups - 20" box + DBs'
- 3 x 10 elevated pike push-ups - 20" box

B. Prehab
- 5 x 1 round of Gymnastics Swimming - done

C. Mobility, 3 rounds: - done
- 15 x 180 crab extensions
- 15 x 90 crab extensions
- 15 x neutral crab extensions

3.Skill
A. 4 sets of:
30 DU
8 kipping hspu
-Rest 90s-
Times: 52 s. 52 s. 49 s. 50 s.

4.Conditioning
A. 3 rounds for time:
12 Chest to bar
500m row
10 Single arm DB hang clean and jerks @ 35lbs
Result: 13.06 / 4.20, 4.30, 4.16

Bench 10,9,8...3, 2,1
Row 100, 200, 300, 400, 500, 500, 400, 300, 200, 100

15 MIN AMRAP
- 3 Overhead Squats (135/95)
- 6 Handstand Push-ups
- 25 Double Unders

My OHS suck, my HSPU suck, my DU suck...not a good workout for me. Did 95# on OHS, weight was fine but still having difficulty in getting deep enough in my squat due to back. HSPU are getting much better, but lost depth after the second round and did box HSPU on round 5. Best day of DUs...did about half of the DUs and 3:1 SU for the others. Total of 5 rounds plus OHS.

120210 for time:

800 m run (row)
50 power snatch (75, 45)
30 pull ups

Pause back squat 5x5

21 15 9
Deadlifts (225)
Slam ball (20)

-2:10

Wendler 3-3-3

9 RFT

10 Double DB C&J 22,5/15

10 Box Jumps Over

10 Sit Up with MB 9/6

1 minute body length broad jumps
1 minute rope climbs
1 minute pistols
1 minute knees to elbows
1 minute burpees
1 minute rest

3 rounds

5 x 3