150 min

1.JG PP 4.7.2018
A. Skill Development
Complete:
- 5 x 3 rocking arch drill
- 5 x 5 ring swings
- 5 x 3 hips to rings
- 5 x 3 ring muscle-ups no dip + 2 hips to rings > scaled to 2 x ring muscle ups no dip (partner assisted) + 1 hips to rings

B. 3 rounds:
- 10 support swings
- 10 swinging front dips > scaled to 5 russian dips

2.Weigthlifting
A. Every 2 min for 16min:
Squat clean + FS, build from 60%

3.Conditioning
A. Every 3min for 21min:
10 Chest to bar pull ups
15 cal Ski erg
Times: 2.09, 2.12, 2.09, 2.04, 2.03, 1.55, 1.44
172/186

4.Accessory
A. 4 rounds of:
A) 10 Chinese rows - 30 kg
B) 10 DB Bench press - 20 20 25 25 kg

135 min

1.Own skill (JG PP rest day)
A. HSW practice for 20 min
B. Butterfly pull up practice for 30 min
- 12 sets of 4-7 reps

2.Strength
A. Pause Back Squat
8x2@13X1

B. 3 Rounds of:
- Shoulder press 8 reps @70% -25 25 25 kg
- Immediately into
Sled rope pull at medium weight (pitkä musta köysi) - 25 25 25 kg plate

3.Midline work:
A. Accumulate 400m of Single arm farmers carry
- Ensin 200m toisella kädellä mahdollisimman harvoilla tauoilla, heti perään 200m toisella kädellä.
20 kg KB

21-15-9
Deadlift (DL) #225
HSPU

Rx 34:47

Amrap for 30min

10 push up
20 box step up
30 air squats

If you have a vest (10/6kg) use it.

4min, 4x50% RM (45kg)
4min, 3x60% RM (55kg)
4min, 2x75% RM (65kg)
4min, 1x85% RM (75kg)

1min rest between sets

RM 85-90kg

3x3, herättelyä pitkän kyykkytauon jälkeen...

Rest day, total workouts of the week 13 hours, x 7

Metcon: ti, ke, la
Aer: ti, to, 30+50=80 min
Squat: 3785 kg

Gymnastics:
C2B 75
Pull up -
T2B -
HSPU -

MU ke 10
BMU ma 18
Bfly ti, pe
HSW ti, pe, la

Sleep 3/7
Avg. 22:50
Avg. sleep time 7 h 51 min

7' AMRAP
14 KB SWING
7 DECK SQUATS

For time:
55 deadlift 100kg
55 thrusters 40kg
55 cal row

120 min

1.JG PP 14.7.2018

A. 3 x 20 LYTP

B. Handstand, 3 rounds:
- 5 meter partner assisted handstand walk
- 30 s lateral wall assisted handstand hold
- 8 x kick to split leg handstand
Done

C. Handstand Conditioning
- 200 box assisted shoulder taps for time
Time: 7.56

2.Strength
A. Pause Back Squat 10x1@ 13X1
- Build to a heavy but submaximal single
Rest as needed

B. 4 rounds of:
6 Shoulder press @ 75% - 4 x 6 x 26.5 kg
into
10 Ring face pulls
Rest as needed

3.Midline work
A. 3 x 60 sec weighted plank hold - 10 kg plate