April 17, 2024 – Competition Program

The Invictus team will be working hard to get you strategy notes, movement tip videos, suggestion for order of events, as soon as possible.

We will be providing training options for those not doing quarterfinals.

Individual Quarterfinal Week Strength Work and Additional Training
A.
Take 15-20 minutes to build to today’s heavy…

Clean x 1.1

*Rest 10 seconds between singles.

B.
Five sets of:
Strict Press x 5 reps @ 70+%
Rest 1-2 minutes between sets

*Goal is for all working sets to be heavier than 3/27.

C.
Two rounds each of:
15 Strict Handstand Push-Ups
15 Dumbbell Hang Power Cleans (50/35lbs)
100 Double Unders
*Athlete 1 completes 1 round, then Athlete 2 completes 1 round, then repeat for a second round each.*

Then, immediately into 2 rounds each of:

15 Kipping Handstand Push-Ups
15 Dumbbell Shoulder to Overhead (50/35lbs)
100 Double Unders
*Athlete 1 completes 1 round, then Athlete 2 completes 1 round, then repeat for a second round each.*

If performing in a team of 4, the male athletes will perform all of the above first. Once male athlete 2 has completed his second round of the second triplet, the female athletes will begin starting with the first triplet.

*If you’re performing this individually, rest 1:1 between all sets.

D.
Three sets of:
15 EZ Bar Skull Crushers
https://youtu.be/30qZbqhEerI
Rest 30 seconds
15 Barbell Curls
Rest 90-120 seconds