June 9, 2015 – Team Invictus

AM Session
A.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep

Goal is to go a little bit heavier than last week.

B.
Every two minutes, for 14 minutes (7 sets):
Power Clean + Jerk

Build over the sets to establish a 1-RM power clean & jerk.

Followed by…

Every minute, on the minute, for 6 minutes:
3 Power Cleans @ 85% of today’s 1-RM Power Clean

C.
Three sets of:
Overhead Stability Walk x 25 meters (hang 16/12 kg KB from each side of a barbell with a band)
Rest as needed
Forearm Rolls x 60 seconds
Rest as needed

1:00 PM Session at Point Loma
A.
Five minutes of:
Box Squats with Kettlebells suspended from 15 Kilogram bar
* around 60 lbs each side men
* around 35 lbs each side women
* Mutiple kettlebells can work better than just one

B.
Every 5 minutes, for 25 minutes (5 sets), for times:
Run 400 Meters
10 Chest-to-Bar Pull-Ups
10 Overhead Squats (135/95 lbs)

Goal is lowest total time when the five sets are added together.

C.
Three sets, not for time, of:
Glute Ham Raises x 8 Reps
Rest as needed
Bulgarian Split Squats with Kettlebell x 6 per leg @ 20X1
Rest as needed
Dimmels x 12 reps @ 50% of Max Deadlift @ 10X1
Rest as needed