Bench press 5x3

130 min

1.JG scaled 4.6.2018
A. 3 sets:
- 1 round of gymnastic swimming
- 30 s. banded lat strech
- 15 crab extension 180"

C. 2 sets:
- 10 GHD sit ups + 15 sec hold at horizontal on last rep
- 10 HGD hip ext. 15 sec hold at horizontal on last rep - 5 kg 5 kg

2.Own skill
A. HSW practice for 20 min

B. BMU practice for 20 min
- 5 x 2 = 10 reps

3.Weightlifting
A. 1 Squat clean + 3 Split jerk
Go every 90 sec. for 12 sets

4.CF JKL wod 4.6.2018
A. FT:
50 pull up > changed to 40 kipping HSPU
50 back rack lunges @ 30 kg
50 push up
50 back rack lunges @ 30 kg
Time: 16.43

1RM Jerk (first time working up to 1RM could have done more but pulled back to work on form/ran out of time)
185#

21-15-9
Ring Dip/Push-up
Box Jump (24+2 Plates/24)
Lunge (45/25)

09:28 RX

21-15-9
Thrusters
Pull-ups

Only 3.5 hours of sleep last night...first set of thrusters unbroken...second set sucked...3 sets of 5.....6 & 3 on last set. Should have done much better on first round of pull-ups also. Last Fran time was 13:13. Goal for the next Fran is sub 6:00.

Bench Press
5x8@75-7580%

Btw sets 7-10 Strict TTB. Rest as needed

21-18-15-12-9 Reps
115 lbs-snatch
20lb wb shot

Need to work on technique.

1 round
100x Burpees
On your way to 100 reps you mush perform 10x double under every minute on the minute

A.) Front Squat from the floor
Every 2 minutes x 5
5 reps front squat from the floor @~70% 1 RM clean

B.) 3rds
10 reps jerk grip floor press V4
rest 30 sec
20/16 cal row
rest 30 sec
14 reps pistols (7/7)
rest 1 min

30 Burpee's
200m Run
20 TTB
200m Run
40 Push Up's
200m Run
50 Sit Up's
200m Run
10 HSPU
40 DU's

38FT
12 burpees pull ups
25 kbs 2pd
13 front squat 135#