120 min

Skill: ring muscle up practice for 20 min
Progressions
Skill: TTP strict muscle up follow along session

2.SPP (Skill) from TTP Engine 10.6.2017 week 4
A. 14 minute EMOM, alternating minutes
(1) – 10 to 15 Deadlifts @ 35-50%1RM / 10*45 kg
(2) – 30 to 60 Double-unders / 30
Move straight to next EMOM

B. 14 minute EMOM, alternating minutes
(1) – 5 to 18 Pull ups / C2B 7*6 reps
(2) – 15 to 20 Wall balls / 10 lbs 15 reps
Move straight to next EMOM

C. 14 minute EMOM, alternating minutes
(1) – 5 to 18 Toes to bars / 7*6 reps
(2) – 5 to 12 Ring dips / 7*5 reps

3.Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow of your choice from video library

Tempaus 4 x 1 x 70-85%

Rive + työntö 4 x (1+1) x 70-85%

Etukyykky 3x3x80%

120 min

1.Weightlifting
A. Split jerk – build to a heavy single (1) for the day, in a 20-minute window
67.5 kg

B. Power clean – 12 x 1 @ 65+%, go every 60 – 75 seconds.

2.Skill
A. Chest to bar pull up OR “regular” pull up – 50 repetitions for time
Time cap. 3 minutes
Result: 44 pull ups
Set breakdown: 6*5+4+3+2+2+2+1

B. Double-unders – 300 repetitions for time
Time cap. 5 minutes
Result: 4.51
Set breakdown: 7*30+5+25+30+30

C. Toes to bar – 50 repetitions for time
Time cap. 3 minutes
Result: 39
Set breakdown: 5*5+4+2+2+2+4*1

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

Amrap 10
6box jump
8db hang powerclean 22.5/15
4 front squat db

5 rounds, 30 secs per station, of:
Ring Muscle-up
Chest To Bar Pullups (Butterfly)
Strict Handstand Push-up
Toes-to-bar
Rest 2 mins

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 30 secs,
the clock does not stop or reset between stations.

60 min

1.Conditioning
A. 10 km row for time

Data points to track for 10km row:
Total time: 45:36
Avg. 500 m pace: 2:16:8
24 spm
Avg. HR. 169
Max. HR. 188
HRR (HR recovery). 170
HRRD (HRR differential). 188 - 170 = 18

120 min

Skill: HSW practice for 15 min

1.Weightlifting
A. Snatch – build to a heavy single (1) for the day, in a 20-minute window

2.Strength
A. Back squat – 3 x 6 @ 70%, rest 1 minute between sets > 60 %
3*5*60 kg

3.Conditioning
A. 3km run for time > not done

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

Strict Handstand Push-ups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

60 min cycling
21.4 km
135/156
20.4/39.0 km/h

Tempaus, aloituspaino (raskas ykkönen) & 3 x 2 x70%

Rive + työntö, aloituspaino (raskas ykkönen) & 3 x (2+1) x 70%

Etukyykky, raskas ykkönen & 2 x 3 x70%