August 4, 2018 – Competition

Mobility and Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

A.
In 20 minutes, build to a 1-RM Power Clean + Power Jerk

B.
For time:
Run 1600 Meters (on Assault Runner if possible)
20 Ground to Overhead (245/165 lbs)
100-Foot Handstand Walk

Rest 5 minutes, and then. . .

C.
For time:
Run 800 Meters (on Assault Runner if possible)
20 Front Squats (225/155 lbs)
100-Foot Handstand Walk

Rest 5 minutes, and then. . .

D.
For time:
Run 400 Meters (on Assault Runner if possible)
20 Overhead Squats (205/145 lbs)
100-Foot Handstand Walk

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

The post August 4, 2018 – Competition appeared first on Invictus Fitness.