For time:

50-40-30-20-10

Double Unders and Sit ups

(2x if no double unders)

Additional workout: Shoulder presses 3-3-1-1-1 looking for max weight

tempaus + balance RM
1+1@95%
1+1@90%

Rive + raakatyöntö + työntö RM
1+1+1@95%
1+1+1@90%

Etukyykky 2RM
2@95%
2@90%

Suorinjaloin mave

3x4

60 min

1.JG PP 23.6.2018
A. Ring Muscle-ups
Complete:
- 5 x 6 ring swings
- 10 x 2 hips to rings

B. Accessory
3 rounds:
- 10 Russian push-ups
- 10 bottom of dip swings
- 10 single arm ring rows on each side

Työntöveto + rive polvelta RM
1+1@95%
1+1@90%

Työntöveto korokkeilta 3RM
3@95%
3@90%

Voimarive
3x3

Hyvää huomenta 3x4

Snatch balance 5x3
Snatch 6x2
Snatch pull 5x5

5 minutes of light foam rolling
5 Minutes of Parasympathetic Breathing

Morning: 30 min
1 min walk/1 min run
117/145
6.55/4.18 min/km

Evening: 130 min
1.JG PP 3.8.2018
A. 3 rounds:
- 8 unbroken Turkish get-ups on each side
- 20 reps of each LYTP variation
- 20 band pull aparts
- 1 round of Gymnastics Swimming

B.2 rounds:
- 12 GHD sit-ups with a 10s horizontal pause on reps 4, 8 and 12
- 12 GHD hip extensions with a 10s horizontal pause on reps 4, 8 and 12
- 15 GHD side crunches on each side

2.Own skill
A. Butterfly pull up practice for 30 min
- Drills
- Attempts, in sets of 3, x 12 sets

3.10 minutes of HS Walk practice
- Painonsiirtoharjoituksia sivusuunnassa sekä etu-takasuunnassa

4.Strength
A. 5 sets of:
10 Z-press w/ DB - 15 lbs
20-30s Handstand hold - 30 s. nose to wall
Rest 90s

5.Conditioning
A. 4 rounds for time:
20 Alternating DB snatches - 30 lbs
50 Double unders
Result: 7.44
Rounds: 1.52, 1.58, 2.01, 1.53
172/184

50 x Kb Swing
50 x Kb Snatch
50 x Kb Front Squat
60 x Kb Row
50 x Push Ups with Kbs
60 x Kb Shoulder Press
50 x Sit Ups Anchored with Kb

5 rounds:
10 tire flips
15 pushups w/feet on tire
5 bleacher runs (run to top of bleachers and down equals 1 run)

Subbed two flights of stairs up and down for 1 bleacher run

7 Squat Clean 95#
8 Burpee Box Jumps 20"
9 rounds