150331 Invictus

Warm up:
5 min DROMs
Xiaopeng x 5 @ 5#

A: Unsupported strict press x 5 @ 5% more than last week (120#)
Rest 60 sec.
Alternating pistols 12-16 (sit back to 20" box)
Rest 60 sec.

B: 12 min AMRAP
5 HSPU (to 45# plate)
10 TTB
15 Ring Dips
30 Double Unders
Score: 2 rounds + 1 HSPU

150323 Invictus

Warm up:
5 min DROMs
band pull-aparts

A: Seated strict press 5 x 5 @ 115#

B: in 7 min:
- 2:00 Airdyne
Then
5:00 AMRAP of:
5 single-arm presses 35#
10 box jump overs
Score: 4 rounds + 5 presses

150228 Invictus

A: Seated Strict Press 5 x 5-6 (6 x 105#)

B: In 2 min rounds
-Run 200m
-ME ring dips (blue band)
-Rest 2 min
Repeat x 4

Score (dips): 11, 15. 16, 13

121202 Power Snatch, Power Clean

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics:
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
125# x 2; 115# x 5
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
145#

Strength:
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
115#
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
115#
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
115#
Should have gone heavier on the rows and presses.

Conditioning:
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
5 x 200. Did 5 and called it a day. 7 was inviting injury.