April 29, 2015 – Team Invictus

Workout of the Day
OPTIONAL ADDITIONAL SESSION – AM SESSION
A.
Gymnastics Play Session

Take 15 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc…

Please choose something that you need work with, or that you believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.

B.
Every two minutes, for 8 minutes (4 sets):
30 seconds of 225/135 lb Banded Deadlift
(drill courtesy of Mark Bell – stand on a band looped around your barbell and complete your reps as quickly as possible)

C.
Three sets of:
Bulgarian Split Squat x 8 reps @ 30X1
Rest 45 seconds between legs, rest 90 seconds after

Go as heavy as you can while maintaining tempo.

PRIMARY TRAINING SESSION
A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

B.
2015 Masters Qualifier Event 3

Two rounds for time of:
Row 1000 Meters
50 Thrusters (65/45 lbs)
30 Chest-to-Bar Pull-Ups

After you finish, be sure to compare your scores to those in the Masters divisions.

C.
Three sets of:
Seated Strict Dumbbell Press x 10 reps @ 2111
Rest 60 seconds
Supine Ring Row x 10 reps @ 2111
(get as horizontal as possible)
Rest 60 seconds