June 5, 2015 – Team Invictus

Morning Session – 10:00 a.m. Downtown

A.
Six sets of:
3-Position Clean + 1 Jerk @ 70-80%
(High Hang, 2″” Below the Knee, Floor)
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95% of 1-RM

C.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Ups x 4-8 unbroken reps
(work on proficient kipping mechanics)

Rest 2 minutes

Every 2 minutes, for 6 minutes (3 sets):
Handstand Walk x 15-20 meters

Rest 2 minutes

Every 2 minutes, for 6 minutes (3 sets):
Legless Rope Climb x 1-2 ascents

Afternoon Session – 1:20 p.m. at Point Loma
A.
Back Squat
*Set 1 – 40% x 2 reps
*Set 2 – 50% x 2 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 90% x 1 rep
*Set 7 – 95% x 1 rep
*Set 8 – 95+% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B.
For time:
100 Wall Ball Shots (30/20 lbs)
50 Chest-to-Bar Pull-Ups
25 Calories on Concept 2 Erg

C.
Every minute, on the minute, for 8 minutes:
Banded Deadlift x 1.1 reps @ 11X2
(perform with approximately 50% of 1-RM deadlift; rest 5-10 seconds between singles)

D.
Three sets, not for time, of:
Dumbbell Bench Press x 8 reps
Rest as needed
Glute Ham Raises x 6 reps
(if you need assistance have a friend lightly help you up)
Rest as needed
50 Band Pull Aparts
Rest as needed