60m Sprints - on grass - rolling - 8x60m - 8.40, 8.16, 7.97, 7.91, 7.88, 7.63, 7.81, 7.97
40yd sprints - on grass - rolling - 4 x 40yds - 4.97, 4.92, 4.82, 4.75

5 Hang Power Snatch @ 55#
5 OHS @ 55#
12 Windshield wipers
9 Ring Rows

8 rounds of:

EMOM
Første minut: BAR MU for quality
Andet minut: handstand walk for distance
Tredje minut: rest

Score is collected distance in handstand walk (in meters)

Morning: 40 min aerobic work
1 min walk/1 min run
122/153
5.75 km
7.01/4.23 mim/km

Evening: 120 min

1.JG PP 10.7.2018
A. 3 rounds:
- 20 box assisted butterfly pull-ups
- 3 kip swings + 3 hanging knee raises + 3 TTB

B. Butterfly Pull-ups
3 minute AMRAP of butterfly pull-ups in sets of 3 reps only
Result: 8 sets (small bfly pu)

C. TTB
3 minute AMRAP of TTB in sets of 3 reps only
Result: 11 sets

D. Accessory, 3 rounds:
- 10 inverted C2B rows
- 10 winging pull-ups
- 30s of L-sit raises over ball
Done

E. Own skill: BMU practice for 20 min
- 1 1 2 2 2 2 2 2 2 = 16 reps

2.Strength
A. 3 rounds:
10m Slider walks
KB Windmill 5+5
30s Hollow hold

B. 5 sets of:
3s eccentric strict HSPU (kippaamalla ylös)
- Technique plate: 4 reps
- From gound, no deficit: 6 5 5 5 reps

3.Conditioning
A. 15min w/ 80% effort, move well!:
Yoke carry 20m - yoke + 4 x 10 kg
8 Box jumps w/ step down - 24" box
Yoke carry 20m
8 Burpee pull-ups

Result: 4 rounds + 5 burpee pull up

Do 5 rounds of:
8 box squats
8 Bar Muscle Ups
This is Not For Time, but push a good pace. Good explosive form on the squats is key with good speed out of the hole.
Box squats should be using a lot of hamstrings without lowering your head.

Vauhtipunnerruksia ja kiertoharj.

EMOM12
2 DL Snatch grip

150 min

1.JG PP 12.7.2018
A. 3 rounds:
- 60s alternating single arm passive hang (use the rings)
- 45s floor planche lean with external rotation
- 12 scap pull-ups
- 12 scap push-ups
- 10 headstand pike leg raises

B. Own skill: HSW practice for 10 min

C. Strict Strength, 3 rounds:
- 3 weighted strict chin-ups - 18 18 19 kg
- 3 weighted strict ring dips - 12 12 13 kg
Rest as needed

D. Strict Conditioning, 3 rounds:
- 5 x 1 box assisted negative strict ring muscle-ups
- 8 elevated parallette pike HSPU > DB's
- 30s closed tuck front lever
Done

E. 2 rounds:
- 10 wide grip strict pull-ups
- 10 Bulgarian ring rows
- 10 ring rows
- 10 ring dips
- 20s ring support hold
- 10 push-ups
Rest until recovered
Done

2.Weightlifting
A. 20min to find todays heavy single in Clean and Jerk

B. 3 sets of:
2 Clean pulls @ 105% of max of 2)
71 71 71 kg

3.Conditioning
A. 8 rounds of:
15 KB Swings @ 24kg
18 cal C2 Bike @ 85% effort
Rest 1min between the first 4 rounds, 45s rest between the last 4 rounds
Times: 1.50, 1.48, 1.47, 1.47, 1.46, 1.45, 1.47, 1.47
164/176

4.Accessory
A. 3 Rounds of:
10 DB Lateral raises - 10 lbs
15 Banded Lat pushdown
20 Reverse hypers - 10 kg

4 rounds for total working time of:

Row 500m
20 KB Swings 32/24kg

Rest 1:1

45 min
1 min walk/1 min run
6.5 km
121/151
6.58/4.04 min/km

Iltapäivällä hieronta JH 60 min