180 min
1.Own skill
A. Warm up + butterfly pull up practice for 20 min
- 8 sets of 4-6 reps

2.JG PP 21.9.2018 part B
A. 3 rounds:
- 90 s moderate pace assault bike
- 12 butterfly pull-ups in sets of 3
- 12 TTB
- 12 kipping HSPU
Time: 17.50
B. 10 min of swinging front dips practice
C. Accessory: 3 x 5 Russian dips

Hard routine
3. Warm up: gymnastics & kettlebells

4.Weightlifting
A. E2MOM10: snatch press from receiving position @ tempo 2111
5x10 5x12 5x15 3x17 3x17 kg

B. E2MOM8: snatch x 2
42.5 42.5 45x 45

C. E90S10: split jerk x 1

5.Conditioning
A. 3 RFT:
60 wall ball 14 lbs
30 pull up > ring row
15 box jump
Time: 18.30 / 6.05, 6.10, 6.15

6.Accessory
A. 6 x 20 reps wall facing HS shoulder taps, rest 60 s. bs.
B. Part C from JG PP 18.9.2018:
- 90 hollow rock
- 90 arch rock
C. 3 sets of:
- 6/side hammer grip bicep curl @ 20 lbs
D. Cool down: 10 min easy bike

4x5@65%

5k Run For Time

1) Easy 10-15min Z2 (WU)

2) 5k Run For Time

3) 5-10min Easy Recovery

L sit Chin-ups (strict):
BW * 8 = 680
BW * 8 = 680
BW * 8 = 680
TOTAL = 2,040

Seated Tricep Barbell Push:
20kg * 8 = 160
25kg * 8 = 200
30kg * 8 = 240
TOTAL = 600

Seated Dumbell Curl:
14kg x 8 = 224kg (each arm)
18kg x 8 = 288kg
18kg x 8 = 288kg
TOTAL = 800kg

Weighted Dips:
BW + 20kg x 8 = 840kg
BW + 25kg x 8 = 880kg
BW + 30kg x 7 = 805kg
TOTAL = 2,525

Incline Hammer Curl:
16kg x 8 = 256kg (each arm)
16kg x 8 = 256kg
16kg x 8 = 256kg
TOTAL = 768kg

Tricep Kick Backs:
10kg x 8 = 160 (each arm)
10kg x 8 = 160
10kg x 8 = 160
TOTAL = 480

Towel Cable Hammer Curl:
18.75kg x 8 = 150
21.25kg x 8 = 170
23.75kg x 8 = 190
TOTAL = 510

Towel Cable Tricep Push Down:
18.75kg x 8 = 150
21.25kg x 8 = 170
23.75kg x 8 = 190
TOTAL = 510

TOTAL= 8,233

3 Sets:
12 Glute Ham Raises
30m Walking Lunges

8x25m luggage carry 32kg
100 AS/plank hold
90 pull ups/ Superman hold
80 sit-ups/ wall sit hold
70 burpees/ hang hold
60 push ups / hand stand hold
50 TTB / hollow rock hold
4x farmer together 24 & 16 kg

Warmup
400m run
10x crab walk
10x monster walk
10x KB behind back hip hinge
10x clam shell
10x single leg hip bridge
10x banded pull aparts
10x banded 2-count high/low face pull

Conditioning: Power Day
3 RFT
-10x Thor hammer strikes per side
-10x tire flips
-10x transverse hammer strikes
-10x OH medball toss
-10x transverse sandbag toss
-10x KB swings 53#
-10x hammer swings each direction
Score: 21:20

Finisher
-5:00 heavy bag tabata

Core
3 rounds
-15x sit-ups
-15x rev hypers
-20x push-ups
-15x back extensions
-10x transverse banded twist per side

Recovery
-2:00 t-spine foam roller
-10x thoracic extensions
-:30 each side glute foam roller
-:30 each side pigeon pose

Snatch pull 5-3-1-3-5

100%-110%-120%-110%-100%

2 Squat Snatch on the minute for 9 minutes @ 60% of your 1RM

Then 5 min rest followed by:

Annie

50.40.30.20.10

Double Unders

ABMAT

Strung together all DU's except the set for 30's but recovered fast. Battling a cold today and felt like a 10# weight on my chest. abmats were a bit slower than usual.

130 min
Warm up EMOM16 + 10 m HSW
1.Own skill
A. RMU practice for 60 min
- Support swings 3 x 10
- Ring swings 3 x 5
- Hips to rings 5 x 1
- Turn with band 2 x 5
- MU assisted 2 x 1
- MU 8 x 1 reps :)

2.Strength
A. Back Squat 5x6 @ 76% - 95 x 0.76 = 72.5 kg
- 3 High box jumps after sets
Box 30" + 15 + 10 kg plates

B. Every minute on the minute for 10 minutes:
Even: 10 (5/jalka) Dual KB Front rack box step ups - 1 KB 16 20 20 20 20 kg
Odd: Accumulate 10-20s L-sit on parallettes - 15 15 20 20 15 s.