August 31, 2018 – Competition

A.
Three sets of:
Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.
Rest as needed

Followed by. . .

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms) x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps

B.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch from 2″ Below the Knee
(pause for 2 seconds at 2″ below the knee before you power snatch)

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Set 7 = 1 rep @ 80%
*Set 8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

C.
Four sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed

D.
Seven sets for distances of:
60 seconds of Rowing @ 26 s/m
Rest 30 seconds

Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs. Stick to the strokes per minute prescription!

E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

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