Competitive Monday 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)

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