Harjoittele

-Hollow-asento, keppi käsissä
-Terisasento
-Kippi, vartalo tiukkana, olkapäät aktiivisina
-Kippi, käsien irrotus
-Köysikiipeily

Open Gym 1:30pm - 3:00pm
Sunday, Sept. 3rd

Front squat 3x5 +1-2,5kg last week
Push Press 5x3 + 1-2,5kg last week
+
4min amrap:
21 power snatch 35/25kg
21 pull ups
Amrap row for cal
4min rest
4min amrap:
15 power snatch 40/30kg
15 TTB
Amrap row for cal
4min rest
4min amrap:
9 Power snatch 50/35kg
9 CTB
Amrap Row for cal

Strength: 20 mins to build upto a 1rm Clean and jerk

Wod: 7 min Amrap
7 Thrusters@40/30

Wod: aim to keep a fast pace , aim to go unbroken on thrusters then walk to pull up bar aim to go unbroken on pull ups then walk back and keep that going.

4x10 Push Jerk

WOD:
10-9-8-7-6-5-4-3-2-1
- Burpees
- Sit Ups

Post:
100 Double Unders

"piilosta"

140 min
Warm up for 20 min + 10 m HSW

1.Gymnastics
A. MU practice for 65 min
- RS 4 x 8
- TWB 3 x 3
- HTR 4 x 1
- MU 8 x 1
- MU + HTR 3 x 1+1
- Total of 11 MU

2.Strength
A. Back squat
- 5 x 5 w/ 1 s. pause at bottom

B. Accessory
A. 3 sets:
- Staggered stance RDL 8/side 40 45 45 kg
- Reverse hyper 15 x 30 kg

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

http://gymnasticswod.com/content/pull-and-grip-strength-progression-pt1

On a 50-minute clock, with no rest between

• 15 minutes of handstand practice
• 10 minutes of L-sit practice
• 5 minutes of double-unders
• 20 minutes of stretching