January 8, 2019 – Competition

Mobility and Activation
Two sets of:
Band Distracted Hamstring Floss x 60 seconds per side
Foam Roller Hamstring Curls x 10 reps
Hollow Rocks x 30 seconds

and then …

CrossOver Symmetry Rows x 8 reps
CrossOver Symmetry Pull-Downs x 8 reps
CrossOver Symmetry 90/90 Drill x 8 reps
CrossOver Symmetry Reverse Flys x 8 reps
CrossOver Symmetry Victory x 8 reps

and then …

Row 500 Meters @ an easy to moderate pace

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 75%
*Sets 3-5 = @ 80%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps @ 85%

B.
Every 3 minutes, for 12 minutes (4 sets) for times:
12/8 Calories of Assault Bike
9 Chest-to-Bar Pull-Ups
6 Front Squats (from the floor)

Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs

The goal of this portion is power output. If sets are taking you longer than 90 seconds, please adjust the loading.

C.
Eight sets of:
40 seconds Max Reps of Kettlebell Complex*
Rest 20 seconds

*Complex using two kettlebells:
Deadlift
Hang Clean (Power)
Front Squat
Hang Snatch

Perform with a weight you can continuously move for 40 seconds

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