As Heavy As Possible

intervals

Back squat 5×5 @90% of the 5RM you found last week

Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

3 RFT:
- 20 Pull ups.
- 15 Box jumps (24"/20").
- 10 wall ball shots (9/6 kgs).

Invictus May 2 2014

20 Double-Unders
20 KB Swings
20 Backward Skips
Run 200m
AMRAP in 20 Minutes

For DU reps, 4 rounds of:
* 2min for work: 10 burbees, max 5 unbroken MUs, rest of time DU
* 1min rest

120 min

Skillwork: 5 min of HS/HSW practice

3 x: 5 T2B + 5 pull up, 5 OHS, 5 back squat, sprint
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 85%

B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps > 3
25 35 40 42.5 45 47.5

C.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups
Rest 4 minutes, and then… > not done, instead:
Weighted pull up
4x7.5 3x10 3x10 2x10

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs) 47.5 > 37.5
8 Chest-to-Bar Pull-Ups
Result: 1+8 = 24 reps

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011 > takareisikone
7,5 kg
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111 > not done
Rest as needed

WORK FOR 15' on your weakness

Dumbbell Snatch 3 + 3 RM
5 x (3 + 3 ) x Every 3:00