Aamu: 30 min
1 min walk/1 min run
112/134

Ip: 135 min Hard routine

1.Weightlifting
A. EMOM15: Power clean straight into split jerk x 1+1 @ 80-85 %
47.5 47.5 50 50 52.5 / 52.5 52.5 52.5 52.5 52.5 / 55 55 55 55 55

2.Strength
A. E2MOM for 10 min: Back squat
6-4-2-2-1 reps
B. E3MOM for 6 min: Back squat
1-1 reps

1. Conditioning A. For time: 40 cal row 30 C2B 20 clean & jerk @ 42.5 kg Time: 8.42

4.Accessory
A. 3 rounds:
- GHD hip extension x 10 @ 5 kg plate
- 30 x banded triceps push down
- 8 x bicep curl 20 lbs

B. EMOM7: ab circuit

C. 2 rounds:
- 12 reverse hyper 10 kg
- 1 round of gymnastic swimming

120 min

1.JG SC 6.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses w/bar
- 20 palm push ups

B. 3 rounds:
- 6 x kick to split leg handstand
- 20 wall facing HS shoulder shrugs

C. HSW practice for 15 min

D. 3 rounds:
- 20 s. straight arm plank hold
- 20 s. straight arm plank hold, other hand & leg off floor
- 20 s. straight arm plank hold, other hand & leg off floor

2.Conditioning
A. "Mikko's Triangle"
10 rounds of:
1 min max cal bike - 10 x 15 cal
1 min max cal row - 10 x 12 cal
1 min max cal ski erg > airrunner - 12 12 13 13 13 13 13 13 13 14
1 min rest > 2 min rest
160/181

Superkids:

5 kierrosta aikaa vastaan:
30 m karhukävelyä
20 naruhyppyä
10 polvet kyynärpäihin

Ninjat:

4 kierrosta aikaa vastaan:
5 m käsilläkävelyä
20 DU
5 m käsilläkävelyä
9 varpaat tankoon

5 Rounds for Time:
600 meter Run
40 Russian Kettlebell Swings (2/1.5 pood)
20 Air Squats

50 double unders
then
3 rounds
10 kb thrusters @24/16
10 handstand push ups
then
50 double unders

AMRAP 12
12 G.Squat (32/24)
8 RDips
4 BurpeePullUp

5kierrosta for quality:
7x boxihyppy
20s. l-sit
15x selän ojennus

"CHEMA"

• 20 Pull Ups.
• 20 Wall ball shots (9/6 kgs).
• 20 Front Squats (60/40 kgs).
• 20 Kb Swings (28/16 kgs).
• 20 Double Unders.

**Time cap: 10 min.

Backsquat 5x6

5 Pullups

2 min rest

5 Front squat (increasing weights)

2 min rest