Seated Shoulder press 6x4

130 min

1.JG SC 11.5.2018
A. 3 rounds of:
- 20 reps each LYTP
- 5 TGU/arm - 8 kg

B. 3 rounds of:
- 30 s. floor planche lean w/ext. rot.

2.Own skill
A. HSW practice for 20 min

B. Ring MU practice for 35 min
- Progressions
- Ring MU x 1 + attempts

3.CF JKL wod 11.5.2018

4.Gymnastics
A. EMOM8:
5 kipping HSPU - abmat + 10 kg plates

3 rounds:

10 hspu
15 push ups
20 ghd sit ups
20 cal air bike

Rest 2 min between rounds.

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150 min

1.Own skill
A. HSW practice for 10 min
B. Butterfly pull up practice for 20 min
- Progressions
- Attempts
C. BMU practice for 10 min
- 2 2 2 1 = 7 reps

HARD ROUTINE

2.Weightlifting
A. E2MOM for 20 min: Power clean + front squat + jerk

3.Conditioning
A. EMOM21:
1) 20 alt. DB snatches @ 35 lbs > 18 reps
2) 10 walking lunges w/KB's 24 kg > 20 kg
3) 10 box facing burpee box jump overs
HR 172/188

4.Accessory
A. 3 rounds:
- 10 wide pull ring rows
- 8 + 8 bicep curls 20 lbs
- 8 + 8 side lateral raises 10 lbs

Maastaveto
6x10

20 min AMRAP
10 KB Swings (55)
15 Air Squats
200m Row

6+6 Db Hang clean & jerk (22.5kg)
9 C2B
12 cal Row

Total workouts of the week x 7, 14 hours

Metcon: ke, pe
Aer: ma, to 30+60 min = 90 min
Squat: 3290 kg
Rehab: ti, la

Gymnastics:
C2B 70
Pull up -
T2B 50
HSPU 50

MU ma, ke, pe 13
BMU ma, ti, pe 32
Bfly -
HSW ma, ti, ke, pe

Sleep 4/7, avg. 23:00

Burpee - tech

KB-swing - tech

dip - Level Method testing

pullup - Level Method testing