5 rounds of:
10 board jumps
10 sit ups
10 supermans

Then
5 rounds of:
5 towel grip pull up
20 air squat

• squat snatch technique (60-80kg)
• Snatch pulls 1st pull (floor to knee) 3x3 @90kg 2nd pull (knee to pocket) 3x3 @90kg 3rd pull (shrug) 3x3 @60kg

90 min
Warm up EMOM12
1.Strength
A. 1 RM CTB pull up
- 10 15 17 19 20 kg
B. 3 sets:
Max effort Strict HSPU > 1 abmat 1 1 0 reps
Immediately into max set DB Z-Press - 15 13 13 x 15 lbs DBs'
- Rest 2,5min between sets -

2.Conditioning
A. For time:
10 Rope climbs
150 m Ski between ropes
- Start with ski-
Time: 13.03 / 1.20, 1.25, 1.20, 1.15, 1.15, 1.20, 1.22, 1.15, 1.15, 1.14

3.JG PP 11.9.2018
A. Handstand, 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps

B. 8 x 30% of your max lateral wall assisted handstand hold
- 8 x 18 sec

C. Accumulate 3 minutes of wall facing handstand shoulder taps
- Total of 62 reps

7 Minute AMRAP
-3 Thruster (100,65)
-3 CTB Pull Up
-6 Thruster
-6 CTB Pull Up
-9 Thruster
-9 Pull Up
-12 Thruster
-12 Pull Up
-15 Thruster
-15 Pull Up
ETC.......

150 min

Warm up EMOM12 + 8 m HSW

1.JG PP 14.9.2018
A. Skill
3 sets of each exercise:
- 5 rocking arch
- 5 ring swings
- 10 x (1 swing + 1 hips to rings) - 5 x 1
- 10 support swings
- 10 bottom of dip swings
- 10 swinging front dips - not done
- 10 Russian push-ups - not done
- 5 Russian dips
+ 6 x 1 ring muscle ups

B. Own skill: Butterfly pull up practice for 10 min
- Sets of 3 - 6 reps x 3

C. 3 rounds > for quality
- 60 s moderate pace assault bike > bike erg
- 15 butterfly C2B > regular butterfly pull up
- 15 TTB > not done

2.Strength
A. Back squat 6x3 @ 13X1

B. Every 4 min for 12 minutes:
6 Push press @ 75-80%
3 x 6 x 42.5 kg

C. Every 2.5 min for 15 minutes:
10 m Sled push AFAP @ 35kg
Easy bike between sprints

90 min
WU for 15 min

1.Strength
Alternate:
A1. Front squat w/2 sec pause - 5 x 1 @ AHAFA, r. 2 min b. A2
60 65 65 65 65
A2. Deadlift - 5 x 5 @ 80-85 %, r. 2 min b. A1

2.SPP
A. 8 min AMRAP
7 deadlift @ 100 kg > 60 kg
14 pistols
28 DU
Result: 5+8
179/186

3.Cool down
5 min row

4.Own additional:
A1. Weighted situp 3x15x10 kg
A2. Single arm DB row 3x10x14 kg/hand
B1. Single arm DB press 3x8x8kg/left hand
B2. Leg raise 3x15
B3. Vipunostot 8x4kg 10x4kg 20x2kg/hand

150 min

1.Warm up for 25 min
A. Glute activations w/band
B. Kettle bell work

2.Weightlifting
A. E3MOM15: 3 front squat + 1 split jerk @ 75 - 80 % 1 RM jerk
50 52 54 56 56 kg

3.Strength
A. E2MOM12: front squat @ 75 - 85 %
3x65 3x67.5 3x70 3x72.5 2x75 2x77.5 kg

4.Conditioning
A. EMOM21 (7 rounds)
1) 10 DB burpees 2 x 15 kg > 7 7 7 8 8 8 10 reps
2) 10 cal bike erg
3) 15 cal row

5.Accessory
A. 2 sets:
- 30 s. max reps strict DB press - 2 x 15 lbs DBs' - 15 13 reps
- Straight into 30 s. hold OH
Rest 60 s. bs.
B. 2 sets:
- 10 v-ups + 30 s. hollow hold + 20 leg lifts + 50 side heel touches

hspu - pull up - ring dip

150 min
Warm up EMOM12 - 18 CTB + 12 m HSW
1.Own skill
A. Butterfly pull up practice for 30 min
- Total of 13 sets of 3-6 reps

2.JG PP 18.9.2018
A.4 rounds:
- 20 wall facing handstand shoulder shrugs
- 20 alternating wall facing handstand shoulder taps

B. 6 x 40% of your max lateral wall assisted handstand hold - 24 s.

C. Accumulate 4 minutes of wall facing handstand shoulder taps

3.Conditioning
A. Every 4 minutes for 24 minutes:
6 Burpee chest to rings
6+6 One hand DB Shoulder to overhead - 30 lbs
12 cal ski
Times: 3.20, 2.56, 2.55, 2.51, 2.50, 2.50

4.Strength
A. 4 sets of: > 3
8 DB Bench press - 30 30 30 lbs
12 DB Lateral Raise - 10 10 10 lbs
15 Face pulls
-Rest 2 min between rounds-

Morning: 80 min
A. 20 min cycling + 20 min running warm up
B. Main set: 2 x 10 x 100 m / rest 30 sec / rest 2 min between sets
Times 1 rnd: 23, 22, 22, 23, 23, 23, 22, 23, 23, 22
Times 2 rnd: 21, 21, 22, 22, 22, 22, 21, 22, 21, 21
C. 20 min cycling

Evening: 150 min
Warm up EMOM 12 + 10 m HSW
1.Own skill
A. BMU practice for 10 min
B. EMOM4: 2 BMU (käsi aukesi)
- Total of 10 BMU

2.Weightlifting
A. Every 3 minutes for 15 minutes:
Snatch pull + Squat snatch from above the knee

B. Every minute on the minute for 12 minutes:
3 Power snatches @ 25kg

3.JG PP 19.9. A + 17.9.2018
A. 6 rounds:
- 40% of your max rep wide grip strict pull-ups - 5 reps
- 30s rest
- 40% strict ring dips - 5 reps
- 60s rest

B. TGU 6 x 4, 60 s rest between sets. Same weight across.
- 5 x 16 kg, 1 x 12 kg. Rest 2 min bs.

C. Hanging
- Accumulate 90s of pronated passive hang
- Accumulate 90s of supinated passive hang
- Accumulate 90s of narrow grip pronated passive hang
- Accumulate 90s of narrow grip supinated passive hang

D. Pressing
- Accumulate 5 minutes of front support walks - not done

E. Core Stability
1 round:
- 90s straight arm plank
- 90s unilateral straight arm plank on each side
- 90s bilateral straight arm plank - not done