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Competitive Fitness 12.29.14

28
Dec

Competitive Fitness 12.29.14

Prep Work
2X50′ Inch worm push up
2X:30 Beat swings

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick

B.
Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes

*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique

For those of you who have not been to an Invictus Athletes’ Camp, barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots (30/20 lbs)

*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.

D.
Three sets of:
Banded good mornings X20
Rest as needed
Trap-3 Raises x 10 reps each arm @ 2111
Rest as needed

Optional Additional Conditioning Session
Three sets of:
10 minutes of Rowing or AirDyne @ 75-80%
6 Minutes of Stretching Hip Flexors and Quads (3 minutes each side)

1 Response

  1. Prep Work
    done… took a little extra time to work on shoulder and everything else… I was really tight today…. I think all the crap I’ve been eating is catching up.

    Workout of the Day
    A.
    Every minute, on the minute, for 12 minutes:
    Minute 1 – 4-8 Muscle-Ups—- Did 5 each round, maybe should have tried for 6… last round 5 was hard.
    Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)—- Used 115. 135 would have destroyed me and didn’t want that.
    Minute 3 – 20 Double-Unders + 10 Toes to Bar– these felt good
    Minute 4 – 6-8 Roll to Candlestick— did 6 per round.

    B.
    Four sets of:
    135/95 lb Ground to Overhead x 8 reps
    Rest 2 minutes
    First and 3rd set did power snatches, 2nd and 4th did power clean and power jerks. Snatches felt really good. for the first time — did 8 on each set unbroken. last set of clean and jerk slowed them down a little and felt better on the jerk….. snatches were about 22 sec and clean and jerks were about 25 sec

    C.
    Complete as many rounds and reps as possible in 20 minutes of:
    Run 400 Meters
    20 Unbroken Wall Ball Shots (30/20 lbs)
    rowed 500m instead of running:)
    did 5 rounds+ 500m row.. all unbroken with 25lb.. last round i had no finish with my arms… was just right for me.

    D.
    Three sets of:
    Banded good mornings X20
    Rest as needed
    Trap-3 Raises x 10 reps each arm @ 2111
    Rest as needed

    used black band and 10 lbs for the trap 3 raises

    Good session today.

    Marcos

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