Call Us: 1-619-231-3000

Competition

September 30, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 60-65% *Sets 4-6 – 65-70% *Sets 7-8 – 70-75% *Sets 9-10 – 75-80% B. Five sets of: Front Squat x 4-5 reps @ 41X1 (MUST move up in weight from last week by 4-6%) Rest 3 minutes C. Complete as many reps as possible in 4 minutes of: 1 Hang Squat Clean 1 Chest-to-Bar Pull-Up 2 Hang Squat Cleans 2 Chest-to-Bar Pull-Ups 3 Hang Squat Cleans 3 Chest-to-Bar Pull-Ups 4 Hang Squat Cleans 4

Read more

September 29, 2014 – Competition

Workout of the Day A Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3 (90s) – Snatch x 1 rep Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit. B. Every two minutes, for 12 minutes (6

Read more

September 28, 2014 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

Read more

September 27, 2014 – Competition

Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% B. Every two minutes, for 6 minutes (3 sets): Back Squat x 10 reps @ 75% C. Three rounds for time of: 10 Deadlifts (315/205 lbs) 20 Pull-Ups Rest until the running clock hits 10:00, and then… D. For time: Row 60 calories 60 Walking Lunges with 32/24 kg Kettlebells

Read more

September 26, 2014 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load. B. Every minute, on the minute, for 12 minutes: Front Squat + Jerk *Sets 1-2 – 60% *Sets 3-4 – 70% *Sets 5-6 – 75% *Sets 7-8 – 80% *Sets 9-10 – 85% *Sets 11-12 – 85-90% Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off

Read more

September 25, 2014 – Competition

Active Recovery Day Proud to announce that the swim workouts will now be provided by our good friend and member of the Invictus Athlete team, Heidi Fearon! A. 100 Meter Warm-Up Swim Four sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Four sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.) Rest 30 seconds between

Read more

September 24, 2014 – Competition

Workout of the Day A. Three sets of: Jerk Balance x 3 reps Immediately followed by… Every 2 minutes, for 10 minutes (5 sets) of: Split Jerk x 3 reps @ 60-70% Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering. B. Every 2 minutes, for 8 minutes (4 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @

Read more

September 23, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 55-60% *Sets 4-6 – 60-65% *Sets 7-8 – 65-70% *Sets 9-10 – 70-75% B. Four sets of: Front Squat x 5-6 reps @ 41X1 Rest 3 minutes Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat

Read more

September 22, 2014 – Competition

Workout of the Day A. Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Drop Snatch x 1 rep Interval 2 (60s) – High Hang Snatch x 1 rep Interval 3 (90s) – Snatch x 1 rep Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit. B. Every minute, on the minute, for 10 minutes: Strict Shoulder Press x 1 rep Loads per set (by %):

Read more

September 21, 2014 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

Read more
Page 1 of 9912345...102030...Last »