PERFORMANCE
Warm-Up.
One set of:
Row x 2 minutes at easy pace
Passive Hang on Pull-up Bar x 30 seconds
Row x 90 seconds at moderate pace
Scapular Pull-ups x 30 seconds
Row x 60 seconds at fast pace
Passive Squat Hold x 30 seconds
Followed by…
Two sets of:
Single Arm Dumbbell Push Press x 5 reps per side
Waiter’s Carry x 50ft per side
Standing Jump for Maximum Height x 3 reps
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Split Jerk
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 rep @ 80%
*Set 5 – 2 rep @ 84%
*Set 6 – 1 rep @ 88%
*Set 7 – 1 rep @ 92%
*Set 8 – 1 rep @ 95%
*Set 9 – 1 rep @ 98+%
*Set 10 – 1 rep @ 101+%
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Compare results to October 26, 2022.
The post February 13, 2023 – Performance appeared first on Invictus Fitness.
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