75# max on last round

Grace
30 Clean and Jerks for time
135/95

Strength
3 rounds
Back Squats 6 reps
Max L Sit

Conditioning
Buy In 30 Box Jumps
21,18,15,12,9
KB Step Ups
Situps
SDHP
Buy Out 30 Front Rack Lunges

Strength: pull up programme week 4.

Wod: for time
1600m run
10 BMU
10 HSPU
800m run
10 T2B
10 pistols
400m run
20 burpees

Wod: aim to keep steady pace on run 80-90% then move efficiently on gymnastics movements. Aim to go unbroken and transition slowly between movements

"snatch balance" + Valakyykky RM
1+1@95%
1+1@90%

Stopilla takakyykky 3RM
3@95%
3@90%

1/4 kyykkyhyppy
3x3@50%

Pystypunnerrus 3RM
3@95%
3@90%

10min jokaisella akavalla minuutilla 2 x raakana tempaus riipusta

1RM Overhead Squat (105)
1RM Bench Press (135)
1RM Clean (145)

Skill Work:
Ring Dips- (3 sets of 5)
Pull Ups- (work on butterfly tech)
HSPUs - (3 in a row 3 sets)
Double Unders -(10 in a row)

Warm up - push up walk down length of gym

Tabata: record your low round

-Bottom to Bottom Air Squat (7)
-Pull Up (2)
-Hand Release Push Up (5)

-Sit Up (9)

Range:
Squats - 7-13
Pull ups - 2-5
Push ups - 5-11
Sit up - 9-11

135 min

1.JG PP 7.7.2018
A. 2 rounds:
- 10 scap pull-ups
- 30s bent arm shoulder extension (180)
- 10 scap push-ups
- 30s bent arm shoulder extension (neutral)
- 30s banded lat stretch on each side

B. 2 rounds:
- 4 unbroken strict weighted chin-ups - 17 17 kg
- 4 unbroken strict weighted ring dips - 10 11 kg
- 10 chest to ring pull-ups (explosive pull, 2s negative and 2s pause in dead hang)
- 10 wall facing strict handstand push-ups (3s negative)
- 10 winging pull-ups
- 10 Bulgarian dips
- 10 strict TTB
- 10 jumping push-ups with a 2s controlled negative
Done

C. Own skill: HSW practice for 10 min

2.Weightlifting
A. Every 2min for 16min:
High hang snatch + Snatch below the knee
- Start from 50% of weaker movement, build up to a tough complex

B. Full snatch:
3 attempts to find todays heavy max
25 30 35 40 45 / 47.5 50 (52.5 - )

3.Conditioning
A. 10 rounds: 1min on/ 1min off:
10 Sumo deadlift high pull 30kg > 20 kg
ME Bar facing burpees
Results: 10 11 12 12 12 12 12 12 13 13 = 119 reps
169/182

Row 15x500m 1 min rest