July 9, 2018 – Competition

Mobility and Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

A.
Every 2 minutes, for 14 minutes (7 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%

B.
Three sets of:
Pause Deadlifts x 8 reps @ 65%
(pause for 2-3 seconds at mid-patella, then continue to pull to full lockout)
Rest 2-3 minutes

C.
Three sets of:
Back Squat x 8 reps @ 77.5%
Rest 2-3 minutes

D.
Two sets for times of:
Row 2000/1500 Meters
30 Chest-to-Bar Pull-Ups
Run 800 meters
30 Burpees
150 Double Unders
Rest until the running clock reaches 25:00.

Note both times and total working time: e.g., 17:32 + 17:41 = 34:13

Compare results to June 4, 2018.

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