Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
25-20-15-10
HSPU
Assault Bike calories
Push press 115/75lbs

5b. Bitch Work
AMRAP 20 minutes
100 KB swings 53/35lbs
100 Pistols
Swim max pool laps in remaining time
Score is total distance swam.

5c. Accessory
Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.
Complete faster than weeks 1 and 3, and in less sets overall.

20s on/10s off

Ring dip up position
Ring dip down position
Ring row up position
Push up down position
Hollow rock position
Arch rock position

Total 90 min
3 x : 200 m row, 5 back squat, 10 lunges, 10 abs, 10 backs

SJSP Week 1 day 4
10x3x67.5

A.
For time:
50 Calories of Rowing 4.01
40 Chest-to-Bar Pull-Ups > pull ups 4.11
30 Power Cleans (135/95 lbs) = 43 kg > 35 kg 5.23
20 Shoulder to Overhead (135/95 lbs) > 35 kg 2.50
100 Double-Unders 2.55
20 Shoulder to Overhead > 35 kg 3.05
30 Power Cleans > 35 kg 4.39
40 Chest-to-Bar Pull-Ups > pull ups 5.37
50 Calories of Rowing 3.39

Result: 36.23
avg/max HR 181/195

600 m row

105 min
Skillwork: MU practice for 10 min
3 x : 9 T2B, 7 box jump, 5 OHS, 3 HSPU

A.
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang Snatch
30 30 32.5 35

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
35 37.5 40 42.5 45 eteen

C.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep > 3 reps

D. Own metcon:
6 sets of:
7 HSPU abmat
300 m run
Results: 2.14, 2.18, 2.21, 2.28, 2.30, 2.07 = 14.00
169/188

E.
3 sets of:
Strict seated DB press/DB push press
8x25, 6+6x25, 9+6x20
Bicep curl
10x20 10x20 10x20

3 sets of:
Vipunostot sivulle
8x10 8x10 6x10 lbs
Push ups 12, 12, 11

Four rounds of five ring dips.

5 Sets of:
Strict Deficit Handstand Push Ups 3-5 reps
Usa un deficit impegnativo
Rest as need each sets

7 kierrosta aikaa vastaan:

• 20 cal SkiErg
• 10/10 shoulder press kahvakuulalla
• 20cal BikeErg
• 10/10 hauiskääntö kahvakuulalla

Painot kommenttiin.

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(24)
On the 7:00 x3
800m run + 1:00 min plank

Finisher
1:00 min six inch hold
1:00 min quad stretch

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

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