April 15, 2019 – Competition

A.
Five sets of:
Double Kettlebell Overhead Squats x 2 reps @ 4311
(stick to the tempo, slow descent, 3 second hold)
Rest as needed

Build to the heaviest set you can safely support with good mechanics. The goal is to hit more than you did on April 1.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

C.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

D.
Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
20 Chest-to-Bar Pull-Ups
10 Burpees to 6″ Touch

E.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Triceps Push Down x 30 reps
Rest as needed

The post April 15, 2019 – Competition appeared first on Invictus Fitness.