Tabata Row/Run
Rest 2 minutes
Tabata DU/SU
Rest 2 minutes
Tabata Burpees

5 x 2 weighted chest to bar pull ups

Laurin ohjelma alkaa

150 min
1.JG personalized programming 25.6.2018
A.FD
3 rounds:
- 20 LYTP
- 45s planche lean with external rotation
- 8 unbroken TGU on each arm - 8 kg
- 30s straight arm plank hold
- 60s alternating single arm passive hang

B. Skill
Complete:
- 3 x 8 kip swings
- 3 x 8 kip swings with re-grip
- 3 x 5 paused butterfly pull-ups
- 3 x 5 ring swings
- 3 x (2 swings + 2 hips to rings)
- 5 x (1 ring muscle-ups no dip + 1 hips to rings)
> Total of 4 muscle ups, 2 fails

2.Strength
A. 5 sets of:
6 Back Squats @ 80% of 1RM + 3 high box jumps
Rest as needed
Box jumps: 30" box + 15 kg, 20 kg, 25 kg, 25 kg, 25 kg plate

3.Accessory
A) Glute bridge 3x10 - 40 45 50 kg
B) Bulgarian split squat 3x8+8 - 30 30 30 kg
C) KB One legged RDL 3x 8+8 -16 16 16 kg

3 rft
30 med ball sit up 12kg
1200m airbike
8 wall walks

Shoulder press 3x5@50-60-70%

2min Work / 1min Rest
Alternate btw Row, Ski, AB, Run

Post number of rounds

*ELEPHANT - Day 01 - LEVEL 3 -- *

6 min to est. 1 rep heavy squat clean
Rest 1 min

Max Rep Burpees in 60 sec.
Rest 1 min

1 min rep test back squat @ 225/185/135/95
Rest 1 min

Handstand Hold 1 min
Rest 1 min

Run max meters in 7 min

Your score for this workout is a single number…
Squat clean weight + Burpees + Back Squat Reps + Seconds held of handstand + Meters ran = Workout Score

135 min
Warm up + COS 15 min
- Bfly 20

1.MU
- Drills
- MU+CTR 2 x 1
- MU 9 x 2
- MU x 20

2.Jerk practice
A. Jerk balance
- 4 x 5
- 15 15 25 25

B. Split jerk
- Triples

3.Front squat
- 4x3 @ 85% effort
- 40 50 60 65

4.Accessory
3 sets:
10 m Quadruped crawl
10 Prone thoracic extensions
6+6 Pallof press
- Slow and controlled

Aikaa vastaan

21-15-9
Boxin ylihyppy
Pystypunnerrus käsipainoilla

21-15-9
Thrusters 42,5/30kg
Pull-ups

YGIG after each round