10 ring pulls
4 front squat (clean grip)
6 HSPU

Ring or Bar

noin 30 min MU tekniikkaa

• hypyllä dipistä
• hypyllä dippiin
• kumppari
• kippaus
• tiukka

noin 30 min käsilläkävelytekniikkaa

-painon siirto seinää vasten
-seinää kohti
-ilman tukea

Morning: 30 min cycling

Afternoon: 120 min

1.JG PP 20.6.2018
A. Warmup
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. Bent Arm Push / Pull Strength
2 rounds:
- 4 unbroken strict weighted chin-ups - 15 15 kg
- 4 unbroken strict weighted ring dips - 10 10 kg
- 10 l-sit press to shoulder stand > 3 x 8 headstand tuck, straddle & pike
- 10 chest to ring pull-ups
- 10 wall facing strict handstand push-ups > abmat + 15 kg plate & 24" box
- 10 strict pull-ups with a 3s negative
- 10 strict parallel bar dips with a 3s negative

2.Own skill
A. HSW practice for 10 min

3.CF JKL wod 20.6.2018

Eilinen/lepo

Alkulämmittely ja mobility

Erilaisia punnerrus liikkeitä

On/off 30s/45s
Punnerrus pito
Laite
Kuppipito
Kyykky

Loppuvenyttelyt

Deadlift 5-3-3-1-1-1 reps

20 minutes of SLIPS practice, before and after (scales, L-sits, inversion (handstands), planks, and stretching)

8 min EMOM mountain climbers

8 High box jumps (80/60cm)
4 DB snatches R-arm 20/15kg
4 DB snatches L-arm 20/15kg
2 HSPU
1 Rope climb

Power Snatch 3-3-3-3-3, bygg upp till en tung 3:a
+
10rft:
Ground to Overhead – 3 reps 60/40kg
Pull Ups – 5 reps
TTB – 9