90 min
Skillwork: MU practice for 15 min, HSPU practice
Warm up
A.
Three sets of:
Jerk Balance x 3 reps
25 35 45

B.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
25 30 32.5 35 35 35

C. not done, instead 3 sets of:
Ring dips 7, 7, 5

D. Bench press

60 min
Warm up
A. SJSP, week 3, day 1
6x6x60kg
B. Front rack alternating reverse lunges 16x40 16x46 16x45
C. Takareisikoukistus 8x15 8x12.5 8x12.5

90 min
Telinevoimistelukurssi, 4. kerta
Alkuvoima: keskivartalo
Taito 1: käsilläseisonta
Taito 2: puolivoltti ja sen osaharjoitteet

20min amrap:

• 5 HSPU
• 10 pistoolikyykky (vuorojaloin)

Tulos on kaikkien toistojen yhteismäärä.

10 min emom

Snatch pull x1
Snatch x1

105 min

Warm up

A. Jyrkin tunti
1. Tankojumppa Jyrkin special
2. Taito & liikkuvuus: rinnalleveto + kyykkyyn työntö
25 25
3. Tempaus
2x25 2x30 32.5 35 37.5 40 42.5
4. Työntöveto + rv + työntö
35 35 40 45 50 52.5 55
5. Rv + työntö
45 50 52.5
6. Tempausveto
5x35 5x45

B. Shoulder press

"C&J Complex (60/40)
1x Power Clean
1x Hang Squat Clean
1x Front Squat
1x Split Jerk
2x F.Rack Lunges"

"15-12-9
Thruster (60/40)
Burpee T2B"

105 min
WU & preparation for metcon
A.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters) row
2 Snatches (155/105 lbs) > 35 kg
3 Thrusters (155/105 lbs) > 35 kg
4 Muscle-Ups > ring dips
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg) > 24 kg
9 Box Jumps (30″/24″)
10 Handstand Push-Ups > abmat
11 Ground to Overhead (155/105 lbs) > 35 kg
12 Man-Makers (55/35 lb DBs) > 30 lb
169/187

90 min
Telinevoimistelukurssi, 5. kerta
Alkuverryttely + liikkuvuus
Keskivartalon hallinta ja voima
Käsilläseisonta
Puolivoltin osaharjoitteet

105 min
Warm up

B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
Rest as needed
25 35 40 45 47.5 50

• Own additional: 3 sets of: Back squat x 10 reps

C.
Three sets of:
Row 1000 Meters
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs) > 60 kg
20 Strict Pull-Ups > 5 strict + 5 kipping
Rest 4 minutes
These sets should not exceed 9 minutes.
Results: 8.58, 8.49, 8.53
162/191

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011 > takareisikone
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed