Muista tehdä PK-treenit peruskestävyyden sykealueella eli kohtuullisen matalilla sykkeillä. Perusohje on, että pitää pystyä puhumaan.

Tavoitteena on saada viikon 2 PK treeneistä (A,B,C ja D) tehtyä kolme.

25-20-15-10-5 Reps For Time
Skierg (cal)
Thruster (40kg)

• Weighted Dips 5*8

AMRAP 10'
10 thrusters @40/25
12 back squats @40/25
10 push ups
then
rest 2'
then
AMRAP 5'
5 thrusters @40/25
6 back squats @40/25
5 push ups

AMRAP 3'

5x Box Jumps (40cm)
5x PU

1' rest

AMRAP 3'

5x Box Jumps (60cm)
5x HSPU

1' rest

AMRAP 3'

5x Box Jumps (75cm)
1x Rope Climb

• Total number of reps of each AMRAP. Sum all scores.

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
25-20-15-10
HSPU
Assault Bike calories
Push press 115/75lbs

5b. Bitch Work
AMRAP 20 minutes
100 KB swings 53/35lbs
100 Pistols
Swim max pool laps in remaining time
Score is total distance swam.

5c. Accessory
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
Complete faster than weeks 1 and 3, and in less sets overall.

Total 90 min
3 x : 200 m row, 5 back squat, 10 lunges, 10 abs, 10 backs

SJSP Week 1 day 4
10x3x67.5

A.
For time:
50 Calories of Rowing 4.01
40 Chest-to-Bar Pull-Ups > pull ups 4.11
30 Power Cleans (135/95 lbs) = 43 kg > 35 kg 5.23
20 Shoulder to Overhead (135/95 lbs) > 35 kg 2.50
100 Double-Unders 2.55
20 Shoulder to Overhead > 35 kg 3.05
30 Power Cleans > 35 kg 4.39
40 Chest-to-Bar Pull-Ups > pull ups 5.37
50 Calories of Rowing 3.39

Result: 36.23
avg/max HR 181/195

600 m row

105 min
Skillwork: MU practice for 10 min
3 x : 9 T2B, 7 box jump, 5 OHS, 3 HSPU

A.
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
30 30 32.5 35

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
35 37.5 40 42.5 45 eteen

C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep > 3 reps

D. Own metcon:
6 sets of:
7 HSPU abmat
300 m run
Results: 2.14, 2.18, 2.21, 2.28, 2.30, 2.07 = 14.00
169/188

E.
3 sets of:
Strict seated DB press/DB push press
8x25, 6+6x25, 9+6x20
Bicep curl
10x20 10x20 10x20

3 sets of:
Vipunostot sivulle
8x10 8x10 6x10 lbs
Push ups 12, 12, 11

90 min
3 x : 6 thruster, 8 pull ups, 10 box jump overs, 12 lunges

Invictus December 6 2014
A. not done, instead SJSP week 1 day 2
7x5x60kg

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Squat Snatches (175/115 lbs) > skaalattu 30kg
30 Double-Unders
Result: 4 rounds
Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Ground to Overhead (175/115 lbs) > skaalattu 35kg
12 Burpees Over the Barbell
Result: 3 rounds
Rest 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
12 Chest-to-Bar Pull-Ups
12 Ring Dips > 6
12 Box Jump-Overs (30″/24″)
Result: 1 + 15 reps

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