Total 105 min
3 sets of:
4 strict pull ups, 6 HSPU, 8 box jump, 10 lunges

Skillwork: BMU practice for 15 min, 6 sets, best red band :)

A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups > seated DB press 25 lbs
20 Ring Dips
30 Chest-to-Bar Pull-Ups

Results: 45 reps
Avg/max HR 159/183

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups > seated DB press 25 lbs
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Results: 35 reps
Avg/max HR 168/186

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
6 6 6
Rest as needed
Weighted Plank Holds x 60 seconds
15 15 15 kg
Rest as needed

10 alt arm kb snatch @16/8
10 swing
10 globet squats @16/8

Total 105 min

3 sets of:
6 med ball cleans, 8 cal assault bike, 10 lunges, 12 amsu

A.
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells) 24 kg
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) 35 lbs
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″) > 6

Avg/max HR 168/180

Total 120 min
3 sets of:
10 wall ball, 7 ring row, 7 HSPU 1 abmat

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
25 27.5 27.5 30 30
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0 >
no weight, no tempo 6,6,6,7,6
Rest 90 seconds

B.
Take 20 minutes to build to today’s 1-RM Bench Press

C.
Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups > ring dips
Rest 3 minutes

Results:
1. 718 / 122 / 5
2. 716 / 111 / 6
3. 711 / 117 / 5
4. 722 / 105 / 5
Total 2919 / 455 / 21
Avg/max HR 169/192

D.
500 m row

NEW TRAINING CYCLE STARTS

total 105 min

Every 90 seconds, for 9 minutes (6 sets):
6 burpee, 7 goblet squat 12 kg, 8 KB snatch 12 kg
mobility
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch
37.5 40 42.5 42.5 42.5

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D.
Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses) >
L-seated DB press 25 lb 10, 8, 8, 8, 7
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
5x8x32.5 kg
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011 >
romanian deadlift 8x50 4x8x55

Total 105 min

3 sets of:
7 HSPU, 10 T2B, 10 box jump, 10 lunges
Skillwork: BMU practice for 15 min, 7 sets, best yellow band

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch + Snatch
Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90

B.
Four sets of:
4-Stop Halting Snatch Deadlift x 1 rep
Rest 2 minutes
45 47.5 50 52.5

C.
Metcon changed to "Elizabeth":
21-15-9
clean (squat clean) 42.5 kg
ring dips

Result: 20.57, 8.19, 7.30, 5.09
Avg/max HR 176/189

D.
1000m row
Seated DB press 3 x 6-8 reps
25 lb dumpbels 8 6 6

Total 90 min
3 sets of:
200m row
4 cleans
6 burpees
8 pull ups

A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2-3 minutes

B.
For time:
Row 2000 Meters
12 Front Squats (225/155 lbs – from the ground) = 70 kg > 55 kg
12 Strict Handstand Push-Ups to 4″/2″ Deficit > kipping, 1 abmat
10 Front Squats (225/155 lbs – from the ground)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
8 Front Squats (225/155 lbs – from the ground)
8 Strict Handstand Push-Ups to 4″/2″ Deficit
Results: 26.05
Avg/max HR 160/185

Rest until the running clock hits 24:00, and then… > 30.00

C.
Two rounds for time of:
50 Unbroken Double-Unders
50 Unbroken Wall Ball Shots (20/14 lbs) > not unbroken, max reps
Results: 3.21 + 5.17 = 8.38
Avg/max HR 179/190

Total 105 min
5 min of assault bike
Skillwork: BMU practice for 20 min
Power snatch ladder 15, 20, 25, 30, 32.5, 35
Run 300 m, 10 box jump, 5 pull ups

B.
Keep a running clock for B and C…
Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs) = 43 kg > 32.5 kg
15 Box Jumps (24″”/20″”)
20 Pull-Ups
Results: 7.50, 7.50, 10.02 = 25.42
Avg/max HR 169/187, 180/192. 178/192

C.
When the running clock hits 20:00, perform the following… > 30.00
For time:
25 Shoulder to Overhead (135/95 lbs) = 42.5 kg
50 Back Squats (135/95 lbs) = 42.5 kg
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
Result: 26.40
Avg/max HR 176/187
Total 56.40, 173/192

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