december 29, 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 – 4-8 Muscle-Ups 2-3 Dips+1-2 Strict Pull Up
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs) OHS 65# + ME DU to :45
Minute 3 – 20 Double-Unders + 10 Toes to Bar T2B + ME DU to :45
Minute 4 – 6-8 Roll to Candlestick
1) 3/2, 16 DU, 8 T2B no DU, 8
2) 3/2, 13 DU, 3 DU, 8
3) 3/1, 12 DU, 13 DU, 8
*Biggest lesson learned here--it's worth it to hang on for 4-5 reps at a time on the T2B, and I need to go back to working on my strict pull up. Sheesh. 

B. Four sets of: 135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes
*Sets 1&3 – Snatch Technique 1:52/2:38
*Sets 2&4 – Power Clean & Press Technique :46/:34 
*95# is a lot for me snatch-wise, so I had to drop and reset on each rep. Did all the reps power snatch. Felt fatigued toward the end of set 3. I may not have done the clean and press technique right, considering I can't press 95#, but I did a clean and jerk. Was able to get a fairly easy 5 UB here, though I noticed that the C&J got me out of breath quickly. 

For those of you who have not been to an Invictus Athletes’ Camp, barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

C. Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters 20 Unbroken Wall Ball Shots (30/20 lbs) 15 Unbroken Wall Ball Shots at 20 lbs
*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.
This was fairly difficult--the 20 lb ball really sucked. Kept all rounds unbroken, and stayed fairly consistent in my run and WB. Dad predicted 7 rounds max (2 min run, 1 min wall ball) and I finished with 6 full rounds starting my 7th round run. 
1) 1:58 avg hr 165/:51 avg hr 183
2) 2:11 avg hr 182/1:07 avg hr 182
3) 2:06 avg hr 185/1:07 avg hr 181
4) 2:13 avg hr 185/:58 avg hr 170 (paused for a bathroom break)
5) 2:13 avg hr 181/1:06 avg hr 179
6) 2:13 avg hr 184/1:01 avg hr 179
7) Finished 110m before time expired--finished the 400 in 2:19 avg hr 181

D. My accessory work...
Handstand walk Carl Paoli's drill, sucked. 
Butterfly pull up Did great the first time I hopped up, then sucked it up. 
Shoulders were getting sore, decided not to push it.