Invictus 7.8.9

Alamo Ranch Fit Club – Competitors

Metcon (No Measure)

Dynamic Mobility, Activation and Warm-Up

T-Spine Pulse on Bench x 60 seconds

and then …

Deep Squat Progressions x 5 reps

Banded Pass Thrus in a Squat x 15 reps

and then …

Two sets of:

Incline Dumbbell Y, T, W x 5 reps

Scap Push-Ups x 10 reps

Rest as needed

A.

Every minute, on the minute, for 3 minutes (3 sets):

Snatch Press from Receiving Position x 5 reps

Build over the course of the three sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):

Snatch Push Press + Overhead Squat x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.

Every 90 seconds, for 9 minutes (6 sets):

Power Snatch + Hang Squat Snatch x 1 rep

*Sets 1-2 @ 65% of 1-RM Power Snatch

*Sets 3-4 @ 70% of 1-RM Power Snatch

*Sets 5-6 @ 75% of 1-RM Power Snatch

C.

Every 2 minutes, for 10 minutes (5 sets):

Tempo Back Squat @ 32X1

*Set 1 – 3 reps @ 65% of 1-RM

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 rep @ 80% (50+: 1 rep @ 78%)

*Set 5 – 1 rep @ 82.5% (50+: 1 rep @ 80%)

Followed by…

One set of:

Back Squat x 3 reps @ 82.5% (50+: 3 reps @ 80%)

(no tempo prescription)

D.

35-54:

Against a 3 minute clock, complete for max reps:

50 Double-Unders*

15 Chest-to-Bar Pull-Ups

20/24″ Burpee Box Jump-Overs x Max Reps

Rest 3 minutes; repeat for three sets.

*If you don’t have double-unders then you can do 100 single-unders or, if you have a some double-unders, then devote 60 seconds to getting as many double-unders as possible*

Additional Session (Please add this session in if you have the time and/or your body can handle a little more volume)

Every 3 minutes, for 30 minutes (10 sets) for max calories:

30 seconds of Assault Bike

Note results for all ten sets and look for inconsistencies and critical drop off.

Accesory

WARMUP:

3 Sets

30sec Superman hold

10 Tall Kneeling Landmine Twist/side

5/leg Split Stance Dumbbell RDL 3010

Rest as needed between sets

A) BACK SQUAT

31X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest 2-3mins x 3 sets

*This form of set prescription is called a cluster set. The cluster of 2’s yields a total of 6 reps per set.

B1) KETTLEBELL FRONT RACK FRONT FOOT ELEVATED SPLIT SQUAT

2-4″ step; 2121; 4-6/leg; rest 60sec x 3 sets

B2) SINGLE ARM FARMERS CARRY

30m/arm; rest 60sec x 3 sets

*Do not lean to one side. Attempt to stay vertical and control your steps.

C1) SEMI SUPINATED STRICT RING PULL UP

21X2; 3-5reps; rest 60sec x 3 sets

*Use assistance as needed and hold the pause this week longer at the top

C2) SINGLE LEG RING PLANK

30-40sec/leg unbroken; rest 60sec x 3

D) 3-4 SETS – FOR QUALITY

15 Hammer Curls 1010

20sec L-Sit on Parallettes

*If you have time and you are moving efficiently in these two movements then continue to 4 sets!

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