105 min
Skillwork: MU practice for 20min
3 x : 5 back squat, 10 T2B, 5 OHS, 10 GHD backs

Invictus December 8 2014

A. not done, instead Smolov jr. Squat Programme
Week 1, day1
Based on 80kg 1RM

B.
Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
2 Jerk Dips + Jerk
25 35 45 50 55 kk
Rest as needed

C. not done

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
> takareisikone 7.5kg x 10

Single-Arm DB Row x 10 reps each @ 2111 > not done, instead
HSPU x max reps @5kg plates
8 8 8

Hip thrust x 10 reps
50 50 50 kg

Rest as needed