3*
50* SU + 25* DU
5* Inch Worm
10/10* KBS
10/10* KB Press

6*
9* Strict HSPU
6* Squat Clean 80/50kg
3/2* Rope Climb
1' rest BTR

TC 40'

5 RDS, 0:40 on, 0:20 Off
Hang on pull up bar
Arch Hold
Plank Hold

Käppänä leppäilöö

Aamu: 30 min
1 min walk/1 min run
avg. HR 122
7.31/4.37 min/km

Ip: 120 min

1.Own skill
A. Ring MU practice for 30 min
- Progressions
- MU partner assisted 5 x 1 reps

2.CF JKL wod 9.5.2018

1. JG scaled competitor 9.5.2018 A. 3 rounds > 1 round of:
2. 10 parallel bar dips w/3 sec. neg.
3. 10 strict pull up w/3 sec. neg.
4. 60 s. closed tuck front lever hold
5. 60 s. ring support hold
6. 60 s. hollow hold
7. 60 s. arch hold

Overhead squat 3 x 6
Kaikki sarjat 75 % ykkösmaksimista

• Death by:
Ring Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

Ma:

Lepo!

Ti:

Kevyt aerobinen 45min.

Ke:

A.
Snatch technique:
Muscle snatch: 5x3
Snatch balance: 5x3
3-pos. Snatch: x5

B.
Bs: 3x5 (60%)

To:

Lepo!

Pe:

A.
Clean & jerk tecgnique:
3 Tall clean + 1 jerk x3
2 Hang clean + 1 jerk x3
1 Clean & 1 jerk x3

B.
DL: 3x5 (60%)

C.
5-7 rds: for quality
400m Run
1-3 Ring MU

La:

Kevyt aerobinen 45min.

TAI

A.
EMOM x10:
1. Row 1min
2. HSPU (6-8)

Rest 5min.

EMOM x10:
1. Ab 1min
2. T2B (6-8)

Rest 5min.

EMOM x10
1. DU (40-60)
2. Pull up (6-8)

Deadlift 1RM** OTD,** in 30 minutes.

(Tng 15 x 20%, Tng 15 x 30%, Tng 10x40%, Tng 10x50%, Tng 8 x 60%,Singles 6 x 70%, Singles 5 x 70%, Singles 3 x 75%, Singles 3 x 80%, Singles 2 x 85%, Single 1 x 90% .......Go Heavy!

For Time:
Toes to Bar 25 reps
Row 500/400 m
Toes to Bar 25 reps

Se lo avete:
• 1 set of:
Prowler Pushing (Heavy) 30 m
Riscaldati progressivamente sino ad un carico pesante con cui riesci a fare 30 m continui al
massimo sforzo.