Mobility:

front rack
shoulder :external rotation, resistance band around flexed elbow, facing away from the band
wrist: extension, resistance band around the wrist joint, palm facing down

Strenght and technique: Power Clean 3-3-3-3-3-3

Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat

25 cal. Row
25 box over jump
25 deadlift 80kg
25 wall ball
25 ring dip
25 wall ball
25 deadlift 80kg
25 box over jump
25 cal. Row

Take a walk in the park!

10 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 muscle ups
Minute 3 - complete 3 muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 10 minutes.

• 30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

5 x 2 tempausta riipusta + 1 maasta

4 rounds:

• 5 handstand push-ups
• 400 m run

Morning: 120 min

Skill: HS practice for 10 min

1.Jonin HSPU-ohjelma, week 2, #2
A. 6 min AMRAP:
Strict HSPU 2 abmat
Result: 12x3 = 36 reps

B. 3 rounds, rest 3 min between rounds:
B1. Strict press w/KB 8/s.
8 8 10 kg
B2. Strict C2B, AMAP - 1-2
8 7 6

2.Conditioning
Crossfit Jyväskylä WOD 1.7.2017 "Whitten"
A. 5 rounds for time:
22 KB swing 24 kg
22 box jumps
400 m run
22 burpees
22 wall ball 14 lbs

Result: 43.19
179/187

3.Cool down
Easy AB for 10 min

Evening: 65 min
For 65 min:
1 min walk/1 min run
8.7 km
Avg. HR 131
7.43/5.47 min/km

Box-kyykky 7x2x70%
Maastaveto 6x1x70%
Suorinjaloin maastaveto korokkeelta 4x15 (kevyt)
Jalkanostot penkillä 4x"max toistot"
Kelkka 8 kpl "suoran työntöjä" @ 75% omapaino

3 rounds:

3 x MU
10m handstand walking
5 x skin the cat
L-sit hold as long as possible