Mon 12-29-14

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:
Weighted GHD Hip Extension x 8 reps @ 2013
Rest as needed
Trap-3 Raises x 10 reps each arm @ 2111
Rest as needed

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3 thoughts on “Mon 12-29-14

  1. A. 4-4-3 all unbroken, nasty miss on the 4th rep on the last set so shut it down. :31-:34:39 on OHS/DU, similar on T2B/DU and 6 candlesticks

    B. :21/:19/:27(singles)/:22. Unbroken except for round 3

    C. 4 + 400m, I don’t think I rested long enough between B and C because legs were TOAST on the first run

    D. Done (5#)

  2. A) MUs were 5-3-2
    Everything else RX. OHS and T2B were unbroken
    8 candlesticks

    B) :29 – :21 – :27 – :20
    Snatches were quick singles
    C&J were in 4s

    C) I wanted to finish the 6th round. 20:43. 12s on the wall balls. Should’ve done more.

    D) done. 5#

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