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Competitive Fitness 06.02.15


Competitive Fitness 06.02.15

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

Prep Work
Hip/Ankle/Thoracic mobility 5-10 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.**

Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s heaviest single.

Take 20 minutes to build to today’s heaviest…
Clean x 1 rep

“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups

Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 49 reps.

This workout is best performed with either multiple barbells or some training partners who will change the weights for you as you perform your handstand push-ups.

Three sets of:
Banded Good mornings x 15
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed

Cool Down
Post results

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