July 11, 2018 – Competition

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk

*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
*Sets 11-12 = 1 rep @ 93-95%

C.
Every 12 minutes, for 36 minutes (3 sets):
Run 400 meters
30 Wall Ball Shots (30/20 lbs)
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Handstand Push-Ups to 4″/2″ Deficit
Row 500 meters

Compare results to June 6, 2018.

D.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest 60 seconds

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