Total 120 min
3 sets of:
7 HSPU, 10 T2B, 10 box jump, 10 lunges
Skillwork: BMU practice for 10-15 min, 8 sets, best yellow band :)
B.
Jyrkin tunti
1. Tempaus pysäytys polven alle + tempaus samoille jaloille
3x20 3x20 3x25 2x27.5 2x30
2. Tempaus
3x20 2x25 2x27.5 32.5 35 37.5 40 42.5 eteen x 3
3. Tempausveto nivuselta + tempaus high hang
25 25 27.5 30 32.5 35

Invictus July 26 2014
A.
“Kinney”
Run 1600 meters > row
15 Muscle-Ups > ring dips
15 Deadlifts (275/185 lbs) = 84 kg > 77.5 kg
Run 1200 meters > row
10 Muscle-Ups > ring dips
10 Deadlifts (275/185 lbs) > 77.5 kg
Run 800 meters > row
5 Muscle-Ups > ring dips
5 Deadlifts (275/185 lbs) > 77.5 kg

Total 105 min
5 min of assault bike, mobility
Skillwork: BMU practice for 10-15 min, 6 sets, best yellow band

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every two minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk
Build to today’s heaviest set.

C.
Five rounds for time of:
5 Power Cleans (195/135 lbs) = 61 kg > 45 kg
10 Front-Racked Reverse Lunges (195/135 lbs) = 61 kg > 45 kg
15 Burpees Over the Barbell

Results: 2.44, 3.36, 3.43, 3.53, 3.19 = 17.17
Avg/max HR 175/188

D.
1000m row

E.
40 pull ups: 20, 10, 7, 3

EMOM 1 ON 1 OFF
AMRAP 29 min.
- Cal Row.
- Tire flip.
- Diamond push ups.
- GHD: Sit-ups.
- Farmer's walk (64/40 kgs).
- Toes to bar.
- Box jumps (24"/20").
- MU.
- Pistols.
- GT Push ups.
- Wall Ball Shots (9/6 kgs).
- Hand stand hold.
- Burpees.
- DU.
- Rope climb.

5 RFT:

12 Ball slams
10 Hand release push ups
8 Power Cleans

3 rounds
1' row (cal)
1' wall ball @9/6
1' sdhp @24/16
1' ring dip
1' rest

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 12-15 reps
Rest as needed

kahvakuula komplexi

Otm 16: squat snatch

A.
Three sets for times of:
2 Legless Rope Climbs (15′)
6/4 x (Muscle-Ups + 2 Ring Dips)
60-Foot Handstand Walk
Rest 2 minutes