Total 120 min

Warm up: slam ball, wall ball, ball throw, 5-loikka, jännehyppy

A.
Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 – 65-75% 27.5 30
*Sets 3-4 – 80-85% 32.5 35
*Sets 5-6 – 85-90% 37.5 40
*Sets 7-8 – 90-95% 42.5 45 x
*Sets 9-10 – 95-105% 45 47.5 x

B.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C. & D. not done.

Invictus October 31 2014
B.
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: > 40 minutes (4 sets)
Run 800 Meters > 450 m
2 Legless Rope Climbs (15′) > normal
10 Strict Handstand Push-Ups > HSPU feet on 24" box
15 Ring Dips > 10, 10, 8, 8
20 Burpees Box Jump-Overs (24″/20″) > 15

Results: 7.04, 7.48, 7.51, 8.59
avg/max HR 172/186

B.
Every 6 minutes, for 36 minutes (6 sets):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)

B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

A.
Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

D.
Four sets, not for time, of:
Banded Hip Bridges x 60 Seconds
1 Legless Rope Climb
Seated Goodmornings x 8-10 reps
1 Legless Rope Climb

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to or after today’s primary work.

Five sets of:
Run 800 Meters @ 80%
Run 400 Meters @ 40-50%

15:00 AMRAP of:

30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/125#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 205/145#
30 Wall Balls 20/14#

If all reps are completed begin again and get as far as possible in the remainder of the 15:00

Total 105 min
3 sets of: 7 HSPU, 10 thruster, 2 skin the cat, 5 jumps
Skillwork: HSPU practice for 5-10 min

Invictus October 22 2014:
A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

Invictus October 24 2014:
C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters > 650 m
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups > 12 HSPU feet on 24" box
10 Toes to Bar
5 Bar Muscle-Ups > not done

Results: 9.01, 8.53, 9.25

60 min
Warm up

A. HSPU Biathlon
21-15-9 HSPU
400m run > 300m run
200m penalty run each time you break a set > 150m
21 HSPU 5kg plates
15 & 9 HSPU abmat
Results: 9.29, 5.36, 3.43 = 18.49
164/177

Rest 5 min, and then:
B.
EMOM for 20 min:
1. min 10 S2OH 35 kg
2. min 10 T2B
3. min 15 KBS 16 kg
4. min rest
166/181

105 min
Warm up

B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
Rest as needed
25 35 40 45 47.5 50

• Own additional: 3 sets of: Back squat x 10 reps

C.
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs) > 60 kg
20 Strict Pull-Ups > 5 strict + 5 kipping
Rest 4 minutes
These sets should not exceed 9 minutes.
Results: 8.58, 8.49, 8.53
162/191

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed

90 min
Telinevoimistelukurssi, 5. kerta
Alkuverryttely + liikkuvuus
Keskivartalon hallinta ja voima
Käsilläseisonta
Puolivoltin osaharjoitteet