december 30, 2014 (invictus skills & conditioning transition week)

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March! 

Workout of the Day

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121 Crossover symmetry, purple bands Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps Bodyweight, two pull ups each round except the last. These were particularly difficult.
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps Did two negatives, then two seated DB press. The negatives sucked.
Minute 4 – L-Sit x 30-40 seconds Tuck hold, one leg out on the last set. 10 sec

B.
Three sets of:
Tall Jerks x 3 reps 45#, unsteady at first.

Immediately followed by…

Six sets of:
Jerk with Pause x 3-4 reps (Dip and hold for 2 seconds at the bottom of the dip, then drive.)

Use Jerk Blocks if possible.
Rest as needed
65 x 4/85 x 4/105 x 4/125 x 4/135 x 2 (fail on third)/135 x 3 *These were actually good. I'm getting more and more comfortable punching my head through and landing hard. Using blocks is great on that last rep.

C.
Three sets of:
Row 1000 Meters 500 all rounds
30 Box Jump-Overs (24″/20″) 1-6 jump and step down, 7-30 complete jump over each round. 
20 Deadlifts (225/155 lbs) singles 
20 Strict Pull-Ups 30# seated DB press 10/12/13 
Rest 4 minutes

These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.

I changed this up a little. Made it a 500m row because my hip flexors were killing me, and changed the strict pull ups to seated DB press because I need that shoulder work. I also gave myself a 9-minute cap. Kept this at an 80%, constant effort.

D. Accessory work.
Handstand walk, butterfly pull up