March 27, 2019 – Competition

This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into the start of the next cycle beginning April 1.

A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

B.
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – Max Reps @ 75%

C.
Every 4 minutes, for 32 minutes (8 sets):
20/15 Calorie Row
12 Burpee Box Jump-Overs (24″/20″)
8 Devils Press (50/35 lb DBs)

D.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

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