Invictus Athlete Online Competition Begins Monday!

Workout of the Day
A.
Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
Alternating Pistols x 12-16 reps
Handstand Walk x 10-15 meters

B.
Three sets of:
Front Squat x 2 reps @ 75-80%
(work on SPEED out of the bottom)
Rest 15-20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between singles)
Rest as needed

C.
Every two minutes, for a total of 20 minutes (10 sets) of:
Snatch
* Sets 1-2 –

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY

Workout of the Day
A.
For time:
Row 1000 Meters
10 Burpees Over the Erg
15 Shoulder to Overhead (155/105 lbs)

Rest 6 minutes, and then . . .

B.
For time:
Row 1000 Meters
15 Burpees Over the Erg
20 Shoulder to Overhead (135/95 lbs)

Rest 6 minutes, and then . . .

C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
25 Shoulder to Overhead (115/75 lbs)

Rest 6 minutes, and then .

Workout of the Day
A.
Three sets, not for time, of:
L-Sit x 30-45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 10-15 reps
(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.
Every two minutes, for a total of 20 minutes:
Clean & Jerk x 2 reps
(try to perform both reps within the first 30 seconds of the work period)
* Sets 1-2 – 70-75%
* Sets 3-4 – 75-80%
* Sets 5-6 –