February 12, 2019 – Competition

Mobility and Activation
Partner T-Spine Stretch on Pull-Up Bar

Overhead Barbell Underarm Stretch x 30 seconds regular grip/30 seconds narrow grip

Butterfly Stretch x 30 seconds

Two sets of:
Banded Air Squats x 10 reps
Plank with Lateral Reach x 10 reps per side
Plank with Forward Reach x 10 reps per side

A.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 65% of 1-RM Clean & Jerk
*Set 2 = @ 70% of 1-RM Clean & Jerk
*Set 3 = @ 75% of 1-RM Clean & Jerk
*Set 4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
12/8 Calories of Assault Bike
60 Double-Unders
6 Hang Cleans

Suggested loading per set:
*Set 1 – 225/155 lbs
*Set 2 – 205/135 lbs
*Set 3 – 185/125 lbs
*Set 4 – 165/115 lbs

The goal of this portion is power output. If sets are taking you longer than 2 minutes, please adjust the loading.

C.
Eight sets for max reps of:
40 seconds of Kettlebell Complex*
Rest 20 seconds

*Kettlebell Complex = Deadlift + Hang Power Clean + Front Squat + Hang Snatch

Use two kettlebells, one in each hand, and perform with a weight you can continuously move for 40 seconds.

Compare results to January 8, 2019.

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