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

5 Sets- 1 snatch balance X 3 O/H Squats (65)

WOD:
3 Rounds For Time:
15 Wall Ball Shots (14lb)
15 Kettle Bell Swings (40lb)

time: 3:42

3 Rounds For Time:
15 Toes To Bar (knees to elbows mod)
15 Double Unders (x2 singles)

time: 4:14

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

Iltapäivällä hieronta JH 60 min

50 min

1.Rehab - 2 rounds:
A1. Straight leg monster walk 20 + 20
A2. Vaakaliike 20 +20
A3. Gmed. w/band 20 + 20
A4. Dead bug 20
A5. Hip raise 20
A6. Good morning w/band 20

2.Strength
A1. Abduction
12x40 12x45 12x50 kg
A2. Back extension
3 x 10 x 40 kg

Ring muscle up progressions

5 rounds for time

5 box jumps
10 ground to overhead
15 sit-ups
20 air squat
8 cal ergo

Eilinen. Maksimi kokeilut on otettava!

Lepoa

6 rounds for time:
5 Ring muscle ups
10 alternate arm slamball thrusts 10#
10 squats w/ slamball 10#

4 squat cleans

no tng