160 min

1.Skill
A. HSW practice for 20 min
B. BMU practice for 35 min
- Progressions
- BMU 2 x 1, 9 x 2 reps

2.JG SC 13.3.2018
A. 3 rounds:
- 10 palm push up
- 10 palm push up, 90"
- 10 extensor push up
- 60 s. shoulder flexion pulses w/bench

B. HS hold practice w/spotter

C. 10 rounds:
- 40 s. max slow wall facing HS shoulder taps
- 60 s. rest

1. Strength from ATP 12.3.2018 Alternate between: A1. Back squat 8-7-6-5-4 A2. Shoulder press 8-7-6-5-4 25 25 25 26 27

B. 3 rounds:
20 banded good morning
15 superman w/pause
12 reverse hyper

Morning: 30 min
3 x 10 min crosstrainer + run + row
126/146

Afternoon: 150 min
1.Skill
A. WU/BMU practice
- 5 x 1 BMU
B. HSW practice for 15 min
C. RMU practice for 45 min
- Progressions
- 6 x 1 MU

2.JG SC 12.3.2018
A. 20 min running clock:
- 30 s. closed tuck front lever hold
- 5 L-sit press to stand > L-sit hold 15 sec.
- 20 x box assisted bfly pu
- 3 - 5 box assisted strict MU / 3 5
- 8 - 12 box assisted pike HSPU / 8 9
- 20 hollow rocks
Result: 2 rounds + 10 bfly pu

3.Weightlifting from ATP
A. 8-10 sets: 2 position hang snatch:
Below knee + above knee, go e. 90 sec.
35 35 35 / 38 38 38 / 41 41

B. 20 min EMOM
5 min: 5 thruster 35 kg
5 min: 3 thruster 40 kg
5 min: 1 thruster 47 kg

5 min: 5 thruster 37 kg

As many rounds as possible :

3 raaka riveä, 3 sek pito vastaanotto-asennossa
30 DU

-painoa saa lisätä niin kauan kun tekniikka pysyy hyvänä /

5 kierrosta:
3 raakariveä, 3 sek pito vastaanottoasennossa, pelkkä tanko
30 tavallista naruhyppyä

• 10 Interval of:
Run 1:00 @ > 90% MHR
Walk 1:00

AMRAP 12
5 DB thrusters 35/25p
5 Burpees
*otm 1 Bar MU

4 Sets of:
One-Arm DB Push Press 10 reps/side unbroken
1:00 rest
Double DB Farmer Walking Lunges 30 reps unbroken
1:00 rest
One-Arm DB Row 10 reps/side unbroken
1:00 rest
Double DB Death March 30 reps unbroken

1:00 rest
(Utilizza dei DB il cui peso ti permetta di completare le reps unbroken.)

5x5 (75%)
Rest 3min btw sets.

3 x 7 vatsaa tangolla

100 Toes to Post
50 Box Jumps 12"
50 Dips

Superkidsit:

9 min AMRAP
1 polvet kyynärpäihin
2-2 Käsipainotempaus
3 Burpee Boxihyppy
2 polvet kyynärpäihin
3-3 Käsipainotempaus
4 Burpee Boxihyppy
3 polvet kyynärpäihin
4-4 Käsipainotempaus
5 Burpee Boxihyppy…

Ninjat:
12 min AMRAP

sama