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

First do 12 (6 each side) of the landmine twists from the ground to overhead, with a focus on twisting and using the body.
Then do 3 rounds of KB movements of 10 reps each of: (use at least 1 pood-35 lbs)
Single Arm Swings, switching hands midair
Squat Cleans
OHS

3 rounds 10 min EMOM, rest 1-2 min between rounds.

Bench press 20 reps 40 kg
SDHP (KB) 20 reps 20 kg
Abmat 20 reps
KB swing 20 reps 20 kg
Row 1 min
KB clean 20 reps 20 kg
Plank hold 1 min
Farmers walk 30 meters KB x 2 40 kg
Single leg deadlift KB 5+5, slowly, 20 kg
Squat 20 reps

A. SC TnG x 3; rest 10sec in the front rack after third rep then SJ x 1; rest 2-3mins x 5

B1. BB on back russian step up 15-18″ box; 6/leg; rest 30sec btw legs/rest 90sec
B2. wtd dip @20X1; 2-3; rest 90sec x 4

C. emom – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
even – 10 burpess

AD 20sec all out
rest walk 3-5mins x 4

Notes:
– go one leg at a time for B1
– record rest times for the AD

Run 800m 90% aero

rest 2mins

5mins amrap 90% effort
10 cal row
4 PC and jerk 155/95#

rest easy spin on AD 3mins

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

rest walk 3mins

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

rest easy row 3mins

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

rest 2mins

Run 800m 90% aero same pace as above

Notes:
– all 5min amraps are sustainable pace
– start maintain and finish at the same pace
– the second 800m run should be same time as first run

For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 triple-unders