January 15, 2019 – Competition

Mobility and Activation
Spend 5 minutes rolling out your t-spine and lats.

and then…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps

Finish with …

3 Minutes on the Assault Bike @ moderate pace

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep

*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%

B.
Against a 2-minute running clock…
300/250 Meter Row
Max Reps of Hang Squat Cleans (135/95 lbs)
Rest 60 seconds

Against a 2-minute running clock…
15/10 Calories of Assault Bike
Max Reps of Kipping Handstand Push-Ups to 6″/4” Deficit
Rest 90 seconds, and repeat for a total of THREE SETS.

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

C.
Three sets of:
60 seconds of Kettlebell Deadlifts (32/24 kg)
Immediately followed by. . .
30 seconds of Kettlebell Front Squats (24/16 kg)
Rest 90 seconds

Please be strict with your front rack position. Fists should be touching and elbows should be down against the ribs. Adjust load as necessary to maintain a good position.

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