135 min

1.JG SC 23.5.2018
A. 3 rounds of:
- 20 reps each LYTP
- 8 UB TGU/arm - 8 10 10 kg

2.Own skill
A. EMOM6: kipping HSPU x 6 - abmat

B. HSW practice for 20 min

C. BMU practice for 20 min
- 2 3 3 3 6 = 17 reps

3.CF JKL wod 23.5.2018

4.Accessory
A. 3 sets of:
- Single arm strict press - 8x20 8x20 10x20 lbs
- Bicep curl - 8x20 8x20 10x20 lbs

21-15-9
Dl 100 kg
Strict hspu

135 min

1.JG scaled 22.5.2018
A. 3 rounds of 30 reps each:
- palm, wrist. ext., palm 90", radial push ups

B. 2-3 rounds:
- 12 x kick to split leg handstand
- 8 x single leg box assisted butterfly pull up
- 8 - 12 elevated pike push up
- 3 ring swing + hips to rings
- 5 kip swing + 5 kip knee raises + 5 kip swing + 5 kip knee raises

2.Own skill
A. Bfly pull up practice for 10 min

B. HSW practice for 10 min

3.CF JKL wod 22.5.2018

4.Accessory
A. 3 sets of:
- Hip thrust - 3 x 12 x 65 kg
- Reverse hyper - 3 x 15 x 20 kg

a) snatch balance: up to 105#
b) BS wk1: 8,7×195#
c) DL wk1: 7,10×250#
d) WOD: 15-12-9
front squats + push ups
3:49 (105#)

100 Burpee Challenge Day 68

3 rounds
1min row for calories
1min burpees
1min thrusters
1min rest
at 12:00
2 min kbs 24/16
2 min wall balls 9/6
2min box jumps
at 19:00
3min kb snatch
2min push ups
1 min split jumps
For total reps

Team of 3
Я Егор, Ваня
500 du
400 kbs 24 kg
300 Cal row
200 v-up
100 pc 60 kg

Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

Please use blocks for these.

BENCH PRESS

4x3
After each set: 4 strict c2b
Rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

21-15-9

Deadlift 185/155
Hand Stand Push Up