120 min

1.Jacked gymnastics
A. Foundational Development
3 rounds > 2 rounds
- 15 reps LYTP - this week hold small fractional plates in your hands >
0.5 kg
- 15 scap push-ups
- 15 scap pull-ups
- 6 unbroken Turkish get-ups on each arm (choose an appropriate weight - try to go heavier than last week) > 8 kg
- 1 unbroken round of Gymnastics Swimming
- 8 Jefferson curls > 8 kg

B. Core Conditioning
12 minute running clock:
- 15 tuck hollow rocks
- 10s rest
- 15 supermans
- 10s rest
- 20 reps seated pike leg raises
- 10s rest
- 40 supine heel touches
- 60s rest
Result: 2 rounds + 50 reps

2.ATP workout

• one hour rowing
• ca 2 min./500 m speed

5x3x80%, 145kg

Front squat 3 x 3 90%

4 sets for consistency (2 each):
A. 7 min amrap:
21/17 cal row
14 KB swings
7 pull ups

B. 7 min amrap
21/17 cal bike
14 box jumps
7 DB burpees

3 min rest after each round.

Aamu: 30 min
1.5 min walk/1 min run
115/139
7.43/5.40 min/km

Iltapäivä: 130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- BMU 1 1 2 2 2 2 2 1 1 = 14 reps

B. HSW practice for 15 min - 9 steps

2.Jacked gymnastics 29.1. & 30.1.2018
Handstand Skill
A. 3 rounds:
- 60s of front support shoulder taps
- 60s rest

B. 3 rounds:
- 2 x handstand walk rotations around box (1 in each direction)
- 60s rest

C. 5 rounds:
- 30s max reps handstand side steps to 10kg bumper plate - this can be scaled by using smaller plates or taking them away completely
- 90s rest

D. Butterfly Skill
Complete:
- 3 x 10 box assisted butterfly pull-ups
- 4 x 10 single leg box assisted butterfly pull-ups (2 sets on each leg)
- 4 x 5 single leg jumping box assisted butterfly pull-ups (2 sets one each leg)

E. 30 minute running clock:
- 3 horizontal box assisted strict ring muscle-ups - 20"
- 10 x 90 crab extensions
- 60s parallette support hold with external rotation > 20s ring support hold
- 10 x neutral crab extensions
- 30s box assisted bottom of dip hold
- 10 x banded lat openers on each side (20 in total)
- 10 x single arm ring rows on each
- 10 x banded lat openers on each side (20 in total)
- 30s HS hold ntw
- 30s shoulder flexion hold with bench
- 15 side plank raises on each side
- 20 alternating single leg donkey kicks (10 on each side, 20 in total)
Result: 2 rounds

120 min

1.Skill: HSW practice for 20 min - PR 9 steps!

2.Jacked gymnastics
Butterfly Skill
A.Complete:
- 3 x 8 kip swings
- 3 x 5 kip swings with re-grip
- 2 x 10 box assisted butterfly pull-ups
- 2 x 10 box assisted single leg butterfly pull-ups (alternate leg on box)
- 2 x 10 box assisted single leg butterfly pull-ups with jump (alternate leg on box)

B.Strict pull up Threshold
4 rounds:
- 30% of total reps from your 5 minute max test = 11 reps
- 75 sec recovery pace AB

2.Strength
A1. Back squat
A2. Strict ring dips
4 rounds:
- 30% of total reps from your 5 minute max test = 8 reps

B. Hip thrust
3 x 12 x 50 kg

C. Alternate for 2 rounds:
C1. Hamstring machine 2 x 10 x 7.5 kg
C2. Bicep curl w/barbell 8 x 7.5 10 x 7.5 kg
C3. Strict press w/band 2 x 8
C4. Hammer grip bicep curl 2 x 10 x 20 lbs
C5. Side lateral raise 2 x 15 x 2.5
C6. KB bottom up press 2 x 10 x 6 kg

3.5 min AB

20 AMRAP

- 5 push-ups
- 10 kettlebell goblet squat
- 5 one arm kettlebell press
- 10 sit-ups

For time:

50 Wall balls(10# @ 8')
50 Pullups
50 Double unders

35 WB
35 Pullups
35 DU

20 WB
20 Pullups
20 Double unders (Ripped on #18)

3x1 technique