1x1 70%
1x1 77,5%
4x3 82,5%
1x AMAP 82,5%

4 x 3 FS + 6 BS complex

3min rest between sets

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

I am not a fan of this workout but it is short so its not that bad. I also did my shoulder press lift today at 155lb that felt good but it is getting heavy.
Count Total reps from all exercises.

10 min emom

odd: 12-15 kb swings 44kg/32kg
even: 3-10 strict ring dips

4 RFT

• 12 Cal Assault Bike
• 8 Alternating dumbbell snatches 22.5/15 (switch on floor)
• 4 Ring Muscle ups

TIMES TO BEAT

Beginner athlete: 13min 58sec
Average athlete: 11min 38sec
Advanced athlete: 9min 19sec
Elite athlete: 6min 59sec
Regional athlete: 6min 3sec

Shoulder Press Lift-9

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

1. Max cal aab
2. Max cal ski
3. Max rep Thrusters 40kg
4. Max rep box jump

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

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