150 min

1.JG PP 12.7.2018
A. 3 rounds:
- 60s alternating single arm passive hang (use the rings)
- 45s floor planche lean with external rotation
- 12 scap pull-ups
- 12 scap push-ups
- 10 headstand pike leg raises

B. Own skill: HSW practice for 10 min

C. Strict Strength, 3 rounds:
- 3 weighted strict chin-ups - 18 18 19 kg
- 3 weighted strict ring dips - 12 12 13 kg
Rest as needed

D. Strict Conditioning, 3 rounds:
- 5 x 1 box assisted negative strict ring muscle-ups
- 8 elevated parallette pike HSPU > DB's
- 30s closed tuck front lever
Done

E. 2 rounds:
- 10 wide grip strict pull-ups
- 10 Bulgarian ring rows
- 10 ring rows
- 10 ring dips
- 20s ring support hold
- 10 push-ups
Rest until recovered
Done

2.Weightlifting
A. 20min to find todays heavy single in Clean and Jerk

B. 3 sets of:
2 Clean pulls @ 105% of max of 2)
71 71 71 kg

3.Conditioning
A. 8 rounds of:
15 KB Swings @ 24kg
18 cal C2 Bike @ 85% effort
Rest 1min between the first 4 rounds, 45s rest between the last 4 rounds
Times: 1.50, 1.48, 1.47, 1.47, 1.46, 1.45, 1.47, 1.47
164/176

4.Accessory
A. 3 Rounds of:
10 DB Lateral raises - 10 lbs
15 Banded Lat pushdown
20 Reverse hypers - 10 kg

• 6 Sets of:
Farmer Handle Carry
30 m
30 m
(Heavy) 30-30-30-30 m
Riscaldati progressivamente e poi in 3 sets sali sino ad un carico pesante ma ripetibile per altri 3
sets.

2*
3/2/1 Rope Climb
6/4/2 Sqt Snatch 50/30kg
2' rest BTR

2*
100* DU
30* TTB
15* Strict HSPU
3' rest

Eilinen/lepo

• 30 Min of:
Swim

Jos aikaa jää

Harjoitellaan L-sit pitoja roikkuen, boxilla, nojapuilla...

3 Rounds for Time:
60 Double Unders
30 Pull Ups
15 Front Squats (52kg,34kg)

Note: 20 Min Cap

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups