A – 5x every 3 mins, max unbroken set of push press@ 50%BW.

B – For Time:

30 Turkish get up 20/15

FT-60 press ups

120 Du’s

45 min
Aerobic work for 45 min
1 min walk, 2 min run
avg/max speed 6.53/km, 5.49/km
Total distance 6.69 km
HR 136/161

90 min
Telinevoimistelukurssi, 9. kerta
Alkulämmittely
Permantoakrobatia
Liikkuvuus
Käsilläseisonta ja keskivartalon hallinta
Kuppi-kaari asento, pito ja keinunta
Rekkiharjoitteet: kuppi-kaari, heilunta, kieppi avustettuna

8 rnft
5 strict dips
5 strict pull ups
30sec sorenson hold
30sec Wall sit

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

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

A: 8min emom 3x Banded squat jumps
B: Bench Press 3x6
C: 5x Snatch complex(3x SDL + 1 hang Snatch pull)
D: Front squat 5-5-5
E: Incline lat pull downs 3set

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

5x6 back squat
~75% from 1rpm

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