For time 100 air squats

For time,
50 Ring Row
50 Double Kettlebell Front Rack Lunge @ 2 x 16/8 kg
50 Ring Row

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

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

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

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

Aamu: 100 min

2.Conditioning
Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. Preparatory Running Drills
B1. 2 x 20m of high knees. Run back
B2. 2 x 20m of butt kicks. Run back
B3. 2 x 20m of skipping. Run back
B4. 2 x 20m of high skipping (big extension!). Run back

Main set
A. 3 sets of 600/400/200m run repeats @ see notes below, w/ 40 sec (after 600m) – 30 sec (after 400m) rest between repeats, 5 min rest between sets
Times: 2.39, 1.44, 0.52, 2.38, 1.44, 0.51, 2.36, 1.42, 0.47

Iltapäivä: 150 min

1.Jonin HSPU-ohjelma, week 4 #1
A. 5 x 2-4 strict HSPU 1 abmat, rest as needed
3 1 2 1 1

2.SPP - skill: gymnastics
A. Ring MU practice for 50 min
Progressions
8 ring muscle ups, partly assisted

B. HSW practice for 25 min

C. 2 sets of:
20 sec hollow hold into 20 sec hollow rock

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

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

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