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Competitive Fitness 06.01.15

1
Jun

Competitive Fitness 06.01.15

Don’t forget, Wednesday is the last day to sign up for our Summer Challenge.

Prep Work
Personal mobility 10 Min

Workout of the Day
**Program Note– This week will be a mix of testing and transitioning into our next cycle, which will begin on Monday, June 8. If you have friends who are looking for a program with a kick ass community supporting them, please encourage them to jump on and participate in the Invictus online community.**
A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed

Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

B.
Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed

Build over the course of the six sets to something heavy for a triple.

C.
“Muscle-Up Volume Testing”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.
Substitute will either be 1-Work on muscle ups or 2- Work on muscle ups

D.
Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2110
Rest as needed
Partner Glute-Ham Raises x 6-8 reps @ 2011
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

Optional Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed at least 3-4 hours prior to of after today’s primary work.

Three sets of:
Run 1600 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

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