March 6, 2019 – Competition

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

Goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

B.
Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep

C.
For time:
21 Thrusters (115/75 lbs)
21 Chest-to-Bar Pull-Ups
*50-Foot Sandbag Carry (150/100 lbs)
15 Thrusters (115/75 lbs)
15 Chest-to-Bar Pull-Ups
*50-Foot Sandbag Carry (150/100 lbs)
9 Thrusters (115/75 lbs)
9 Chest-to-Bar Pull-Ups
*50-Foot Sandbag Carry (150/100 lbs)

*If you don’t have access to a sandbag perfrom a front Racked Double Kettlebell Carry (32/24 kg)

Rest 5 minutes, and then. . .

D.
Complete rounds of 12, 9 and 6 reps for time of:
Hang Cluster (135/95 lbs)
Ring Muscle-Ups

E.
Two sets of:
50-Foot Overhead Yoke Carry
(add load from last week if possible)
Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

Equipment Considerations – Ideally this should be performed with a yoke but if you do not have access to a yoke use a barbell loaded with chains or kettlebells attached using bands. BE SAFE! If you do not have access to a 100-Foot Rope then perform 2 legless rope climbs from a seated position.

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