Käsilläkävely + käsilläseisontapunnerrustreeniä

120 min
WU for 15 min
1.GS
A. MU 70 min
- Skill drills
- MU 12 x 1 + 4 x 2
- Total of 20 MU

2.Strength
A. 3 sets:
- Heel elevated Goblet squats 3 x 10 - 16 20 24 kg
- Hip thrust 3 x 10 (2s hold at top) - 60 65 65 kg
- Rest 60 s. between movements-

3.Accessory
A. 4 sets:
8+8 KB Haloes
10 Yoga push ups
300 m Ski

Morning: 30 min
3 x 10 min crosstrainer + run + row
126/146

Afternoon: 150 min
1.Skill
A. WU/BMU practice
- 5 x 1 BMU
B. HSW practice for 15 min
C. RMU practice for 45 min
- Progressions
- 6 x 1 MU

2.JG SC 12.3.2018
A. 20 min running clock:
- 30 s. closed tuck front lever hold
- 5 L-sit press to stand > L-sit hold 15 sec.
- 20 x box assisted bfly pu
- 3 - 5 box assisted strict MU / 3 5
- 8 - 12 box assisted pike HSPU / 8 9
- 20 hollow rocks
Result: 2 rounds + 10 bfly pu

3.Weightlifting from ATP
A. 8-10 sets: 2 position hang snatch:
Below knee + above knee, go e. 90 sec.
35 35 35 / 38 38 38 / 41 41

B. 20 min EMOM
5 min: 5 thruster 35 kg
5 min: 3 thruster 40 kg
5 min: 1 thruster 47 kg

5 min: 5 thruster 37 kg

For time:
30m Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 4m
50 Box jump, 24 inch box
25 Overhead squats, 30 kg
25 L-pull-ups
50 Sit-ups

Start with shoulder press, when no-rep occurs, move to push press and finally push jerk.
Goal is 30 reps total.

Record weight used

max time in hollow hold + max time in superman hold

Record the total time spent in the holds

Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 5 Broad Jumps (jump for distance each rep)
2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd - Row 35sec @ Moderate Effort

5 x

9 x squat clean + 7 x front squat + 5 x thruster, TNG, rest between the sets, AHAP

10 min run / athcon prep

40min

Ath con sets with boxes, hurdles, jumping pull ups, and more

Deadlift 5x3
Try to be consistent throughout all sets, warm up and start heavy but keep good form