Super set

DB Bench press
Bent over barbell row
Lateral raises (db)

banded tricep extensions
db bicep curl

100 bench presses for time.

Ilta: 120 min
WU for 15 min

1.Weightlifting
Competition prep for 6.12.2016
A. Snatch
25 30 35 40 45 47.5 50 52.5
B. Clean & jerk - straight from ground
3x25 3x30 2x35 40 45
C. Clean & jerk
45 50 55

2.Strength / TTP Strength 3.12.2016
A. Rotate through
A1. Back squat (rest 1-2 minutes before A2)
1 x 8 @ 72.5-77.5%
1 x 6 @ 77.5-82.5%
1 x 4 @ 82-86%
1 x 6 @ heavier than first set of 6
A2. Weighted strict dip / stationary / no weight / 10, 9, 8, 7

Five rounds for time:
Run 400m
Round of Cindy

Cindy:
5 pull ups
10 push ups
15 air squats

8min AMRAP
10 squat jumps
10 DUs
10 boxjumps 60cm/50cm

10 minutes non stop, change exercise on the minute every minute

For TIME:

100 V Ups

Each time you break perform 3 Burpees

10*3 mu not for time

Invictus July 21 2014

4mins per station:

1

Wall Ball
Lateral Hurdle Jumps

2

Battle Rope Slams
Hanging Knee Tucks

3

Rower
Bench Hops

4

TRX Reverse Fly
TRX Mountain Climber

5

Slamball Squat-Lunge Combo
Slamball Slam

End workout with 4x100m Ski Erg sprints (record fastest time)