April 11, 2018 – Competition

A.
Every 90 seconds, for 18 minutes (12 sets):
Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat

B.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

C.
Every 2:30, for 20 minutes (8 sets):
Power Jerk x 3 reps

*Sets 1-2 = @ 75% of 1-RM
*Sets 3-4 = @ 80% of 1-RM
*Sets 5-6 = @ 85% of 1-RM

D.
Every 5 minutes, for 25 minutes (5 sets), for times:
Run 400 Meters (if possible, on Assault Air Runner)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (155/105 lbs)

Goal is lowest total time when the five sets are added together.

The post April 11, 2018 – Competition appeared first on Invictus Fitness.