200 meter run
20 thrusters
20 box jumps

1.5mi run

21-15-9

Ring rows
Hang Power Clean (40kg)

4 miles in Grand Rapids

Morning: 45 min aerobic work

30 min row, NB only, 2.27.1/500 m, 132/144
15 min crosstrainer, NB only
Total HR 131/144

Afternoon: 120 min

1.Skill
A. HSW practice for 15 min

2.Jacked gymnastics 27.2.2018
A. Ring Muscle-up Prep
2 rounds:
- 30s of crab extensions with 180 external rotation
- 15s rest
- 30s of crab extensions with 90 external rotation
- 15s rest
- 30s of crab extensions with neutral hand placement
- 60s rest

B. Ring Muscle-up Technique
Complete:
- 3 x 10 ring kip swings with towel
- 3 x 5 full ring swings with towel
- 3 x (1 ring swing + 1 hips to rings)
+ own add:
- Ring MU from boxes 7 x 1 reps
- Ring MU from ground x 1 reps
(+ fails, different rings than normally)

3.Weightlifting from ATP 3.3.2018
A. Push press into split jerk 3 x 5
25 25 25 kg
B. 8 sets: 1 push jerk + 2 split jerk
25 30 35 40 40 40 45 45

4.Mobility
2 rounds:
- 60s kneeling thoracic twist on each side
- 90s supine shoulder extension

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
20 mclimbers
20 h2r

Metcon/*Rx(10)
otm 10
100m run/125m row/12 cal airdyne
4 burpees/4 strict pull ups/10 rope slam

3x8
rev fly
curls

Finisher
50 double crunch
30 cuff iso
2 min hip opener

150 Wall balls (14 lb)

Went lighter because of back injury

5 Rounds

50 DU
15 Snatch #75

21-15-9
Squat clean (115#/75#)
Toes to bar

This was supposed to be a Fran-like sprint... I used 75# and it took me 11:01 (12 minute cap on the workout).

2 mile run with wind sprints