45min
- tasainen tahti
- hyvä juoksuasento
- syke 110-130

Tabata burpee
Tabata weighted sit-up
Tabata kettlebell/dumbbell swing
Tabata burpee

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between rounds.

4 x 7 Front squats from the ground

5x1 Bench Press + 1 3" Paused Bench Press + 1 Bench Press@75% 1RM

Week 6/18: 5/3/1 EMOM
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

Tabata 20s work/10s rest
kb swing
burpee
10 rounds

15 min amrap
- 10 pullups
- 10 burbees
- 10 k2e
- 3 dl 80kg
- 10 kb swings 16 kg

3x3 weighted pull up + 2 turkish get ups / hand

105 min
Warm up
A. Skillwork: HS/HSW practice for 15 min

B. Every 90 sec, for 15 min (10 sets):
Snatch x 1 rep
25 27.5 30 32.5 35 35 37.5 37.5 40 42.5 x x

C. Every 90 sec, for 9 min (6 sets):
Clean & jerk
25 35 40 45 50 55

D. 3 sets of: seated strict shoulder press x 3-4 reps
4x30 3x32.5 3x32.5

E. 5 sets of:
HSPU 5 kg plates x max reps: 9,9,8,7,6 = 39
Row 700 m
Total time: 22.10
157/169

rest 5 min

F. C. fron Invictus January 24 2015
Complete rounds of 12, 9 & 6 reps for time of:
125 lb OHS > 30 kg
C2B
Results: 3.29, 3.10, 2.51 = 9.30
Total HR 156/185

Amrap 10
3 Ring muscle ups
10 push ups
15 squats
50 double unders