hang clean pull 3x3

50 GHD
40 Hollow rocks
30 DB turkish get ups 15kg

Every 90s 2 hang squat clean x 10

Eilinen/Lepo

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

3 rounds:
2000m AB
15m Sandbag Bearhug Carry 60/40kg
10-15 GHD Sit-ups
500m Ski
30m Skillmill Sledge Push
2min Rest

150 min
Warm up 10 min

1.MU
- Skill drills
- 15x1 + 2x2 = 19 MU

2.FS
- Triples up to 80% effort

3.Accessory
A. 3 sets:
10 DB Prone rows - 25 25 25 lbs
- Rest 30 s.
15 DB Fly - 10 lbs 2.5 2.5 kg
- Rest 90-120 s.

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

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

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