BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

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

2 power clean + 1 hang clean + 1 jerk
x 1 @ 70%
x 5 @ 75%

1 power clean + 1 hang clean + 1 jerk @ 80% x 1

Bench press 3 RM, then max reps @ 80 %

A
A. Warm Up
3 RND
30" Dead Hang from Pull- Up Bar
10 DB Hang Squat Clean Thruster
Ski 10 Cal.

B. Forza
Ogni 2' per 7 set 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 65-75%
Set 7: 80%

C. For Time
4 Rnd
8-10 Muscle Ups (In alternativa 12-14 c2b)
20 Alt.DB Squat Snatch 25/15kg

D. Skill

HSPU Strict
HSWALK

E.
Ogni minuto fino a quando riesco a stare nel minuto
Mnuto 1) 15/10 cal.bike
Minuto 2) 3 A.swing
Aggiungere 3 A. swing ogni rnd fino a quando non sto nel minuto

E1 For Time
20 Push Up
50 Wall Ball
Rest 90"
20 Push Up
40 Wall Ball
Rest 90"
20 Push Ups
30 Wall Ball
Rest 90"
20 Push Up
20 Wall Ball
Rest 90"
20 Push Ups
1 max Wall Ball unbroken

F. Optional Acc.
3x 1' Weighted Plank Hold

4×16 Seated Alternating DB Curl
(8 Per lato)
Dumbbell Split Squat
5×20
(10 Per lato)

Back Rack Split Squat
4×15 (2x lato)

5x 20" Back Extension hold

Back: EMOM for 4 rounds
1) 8-12 Deadlifts
2) 8-12 Ring rows
3) Hip extension hold on box (partner holds) / Rest
4) Rest / Hip extension hold on box (partner holds)

"KAREN"
150 WALLBALLS

Every 90sec x 3 Sets
AB 9/6 Cals
12 Air Squats
Every 90sec x 3 Sets
45 Double Unders
10 Wall Facing Shoulder Taps

Warm up(10)
200m run
10 heels to rear
10 knuckle draggers
10 cradle
10 active spiderman
10 push ups
10 heel grab
10 knee grab
10 mountain climbers
:30 sec samson stretch

Workout(25)
5/5/1=:40 on :20 off
shuttle runs
alternating shoulder press
lateral hopovers
dips
body builders

Finisher
50 kneeling crunch
1:00 min chest opener

40 - 30 - 20 - 10 reps for time

Burpees
Air Squats