May 1, 2015 – Team Invictus

Workout of the Day
Primary Session
A.
Every 90 seconds, until you fail to successfully complete the complex:
Hang Snatch + Overhead Squat
(snatch must be taken from above the knee)

Men’s Loading (in lbs): 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s Loading (in lbs): 125, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

B.
When the clock reaches 18:00, complete the following for time…

For time:
30 Strict Handstand Push-Ups
15 Burpee Muscle-Ups

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 21X0
Rest as needed
Reverse Hypers x 20 reps @ 1011
Rest as needed
Hollow Hold x 60 seconds
Rest as needed

Optional Additional Session
A.
Two sets of:
Row 2500 Meters @ 80-85%
10-Meter Handstand Walk
10 Alternating Overhead Pistols (45/33 lbs)
10-Meter Handstand Walk
Rest 5 minutes
*During rest, spend two minutes per leg in hip flexor/quad stretch of your choice.
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PROGRAM NOTE – Today, tomorrow and Monday will be much lighter volume. We anticipate that the Regionals workouts will begin to be announced as early as Monday, and we’ve driven you hard for the last four weeks. The dip in volume is designed to have you feeling strong, healthy and confident as the Regionals workouts are announced and we begin testing those events.

SCHEDULING NOTE

– Monday will be a swim session – nothing else. Plan to train hard on Tuesday and Wednesday, recover on Thursday, and then train hard Friday, Saturday and Sunday. We will keep that schedule through our Regionals weekend.