January 23, 2019 – Competition

A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

Followed by…

Three sets of:
Weighted Strict Supinated Pull Ups x 6-8 reps
Rest as needed

B.
Every minute, on the minute, for 10 minutes (5 sets):
Odd Minutes: Deadlift x 10 reps @ 315/215 lbs
Even Minutes: 10-12 Strict Handstand Push-Ups to 4″/2″ Deficit

C.
Two sets for times of:
30/25 Calorie Assault Bike or Bike Erg
30/25 Calorie Row or Ski-Erg
Rest 90 seconds

Followed by…

Three sets for times of:
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Row or Ski-Erg
Rest 60 seconds

Followed by…

Four sets for times of:
15/10 Calorie Assault Bike or Bike Erg
15/10 Calorie Row or Ski-Erg
Rest 45 seconds

D.
Three sets of:
*Sumo (Semi) Stiff Leg Deadlift x 8 reps @ 01X1
(heavier than last week)
Rest as needed
*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.

E.
Three sets of:
Banded Glute Bridges x 45 seconds
Rest 10-15 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 10-15 seconds

The post January 23, 2019 – Competition appeared first on Invictus Fitness.