Vondelpark - center- home

150 min
1.JG PP 17.8.2018
A. Warm up
3 sets of:
- 20 box assisted butterfly pull-ups
- 10 winging pull-ups
- 20 palm push-ups
- 45s wall assisted handstand hold

B. Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min

C. Push / Pull Capacity
2 rounds:
- 60s max box assisted strict HSPU - 24" box, 18+14 = 32 reps
- 30s hollow hold
- 30s arch hold
- 60s max butterfly pull-ups - 13+10 = 23 reps
- 30s hollow hold
- 30s arch hold

D. TTB Capacity
4 rounds:
- 30s max TTB - 11+5+6+4 = 26 reps
- 90s recovery pace supine knees to chest

E. Mobility
3 sets of:
- 60s floor assisted German hang
- 30s of crab extensions
- 60s elevated bent arm shoulder extension
- 60s supine shoulder extension

2.Strength
A. Back squat 4x5 @ 30X1 Tempo - not done

B. Every 4 minutes for 3 rounds:
10 Push press @ 65-70% of 1RM > shoulder press

C. 3 rounds:
10m slider walk
5+5 quadruped shoulder CARs
5+5 Lateral box step ups

3.Aerobic work
A. E4MOM24:
15 air squat + easy row for rest of the time

10 rounds for time

15 swings @16
12 push up
9 box jump
6 dumbbell thruster @2x15

Clean 75% of your max 2x every minute on the minute for 7:00

105# Cleans

Rest 3:00

For Time:
Run 400m
5 rounds of
--10x wall ball 20#
--10x hand release push ups
(Once done with the 5 round couplet)
Run 400m

12 minutes to establish a 1RM Power Clean & Push Jerk.
-then-
For time:
- 30 Box Jumps 24/20″
- 20 Deadlifts 275/185#
- 30 T2B
- 20 Lateral Burpees
- 30 V-Ups
- 20 Power Cleans 135/95#
- 30 Alternating Pistols
- 20 Burpee Box Jumps 24/20″

Modified as follows:
- 15 Box Jumps @ 20″
- 10 Deadlifts 65#
- 15 T2B (High Knees)
- 10 Lateral Burpees (jumped over PVC not a bar)
- 15 V-Ups
- 10 Power Cleans 60#
- 15 Alternating Pistols (hand rail and 20# box)
- 10 Burpee Box Jumps 20″

5x3 back squats

Then:

3 rounds for time:
50 air squats
7 muscle ups (*or 14 C2B pullups and 14 ring dips)
10 hang cleans (135/95)

4 Rounds

Run 400m
50-Double Unders
25-Sit-ups
15-Push-ups
5-Burpees

70% effort

130 min

1.JG PP 21.8.2018
A. Ring Muscle-up Technique
- 3 x 5 rocking arch
- 3 x 5 ring swings
- 3 x (2 rings + 1 hips to rings)
- 3 x 1 ring muscle-up no dip - 4 x 1
- 3 x 1 ring muscle-up no dip + 1 hips to rings - 4 x 1
- 3 x 10 support swings
- 3 x 10 bottom of dip swings

B. TTB Technique
- 3 x 5 kip swings
- 3 x (3 kip swings + 3 hanging knee raises + 3 kip swings + 3 hanging knee raises)
- 3 x (3 kip swings + 5 half rep straight leg TTB)

2.Gymnastics
A. Handstand
- Hollow body positioning practice on the ground (10 min)
- Handstand hold practice (10 min)

B. Every 3min for 15 minutes:
Bike 2 min @ 75-80% effort - easy pace
6 Ring dips

Five 3 minutes rounds of

3 Handstand push ups
6 band assisted strict pull ups
9 burpees
12 sit ups

Rest 1 minute in between each round