General Training Notes: Happy Monday everyone! You’ll notice that you are doing crossover symmetry THREE times this week. I want you all to get into the habit of doing crossover symmetry multiple times per week to help your shoulders get primed for the day and for shoulder health longevity.
We are finishing up Phase I of our cycle this week and will start Phase II next week. Much will stay the same (still focusing on strength, gymnastics skills + volume and conditioning) but we will shift focus to more technical work on the olympic lifts along with complexes as well as tempo work for front squats this phase. Send me a message if you have any questions (nichole@invictusathlete.com)
And, if you feel like your body needs a little extra rest then work off of feel, not % on the lifts and keep intensity relatively low on the conditioning pieces.
Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
Followed by …
Two sets of:
Perfect Stretch x 6 reps with 5 second hold every rep
Deep Squat Progression x 3-5 reps (slow and controlled)
and finish with …
Empty Barbell Warm-Up
5 Snatch Grip RDL
5 Muscle Snatches
5 Snatch Balance
5 Drop Snatch
3 High Hang Snatch
2 Mid Thigh Snatch
1 Snatch
A.
Three sets of:
Hang Power Snatch +Snatch Balance + Overhead Squat + Power Snatch @ 50-60%
Rest 90 seconds between sets
Followed by…
Five sets of:
Power Snatch + Hang Power Snatch + 2 Overhead Squats @ 65-75%
Todays snatch work is on the lighter side so feel free to hold onto the bar for the complex.
B.
35-49:
Against a 3 minute running clock, complete as many reps as possible of…
25/20 Calories Assault Bike
20 Toes to Bar
Max Wall Ball Shots in Remaining Time (30/20 lbs to 10/9′ target)
Rest 60 seconds between sets; Repeat for a total of FOUR sets
50-54:
Against a 3 minute running clock, complete as many reps as possible of…
22/18 Calories Assault Bike
18 Toes to Bar
Max Wall Ball Shots in Remaining Time (30/20 lbs to 10/9′ target)
Rest 60 seconds between sets; Repeat for a total of FOUR sets
55+:
Against a 3 minute running clock, complete as many reps as possible of…
20/15 Calories Assault Bike
15 Toes to Bar
Max Wall Ball Shots in Remaining Time (20/14 lbs to 10/9′ target)
Rest 60 seconds between sets; Repeat for a total of FOUR sets
Progressions for Toes-to-Bar (select one of the following):
V-Ups
Knees to Chest
Knees to Elbows
C.
Three sets of:
15 Right Leg Bulgarian Split Squats
Rest 30 seconds
15 Left Leg Bulgarian Split Squats
Rest 30 seconds
30 Banded Hamstring Curls
Rest 60 seconds
*Please use a light dumbbell or unweighted for your split squats. Please reference this article on how to set up for your bulgarian split squats.
Athlete Notes:
Some fun intervals welcome you to Mondays training! Each set comprises a cals on a bike, an annoying rep scheme for toes to bar and max heavy wall ball shots to cap off the work period. We are looking for you to work the entire 3 minutes, not 2:57 seconds. Work through the clock! You should have at least 30 seconds to knock out your wall ball shots. If you find that you have less than 30 seconds for your wall ball shots then please adjust the bike calories because we’d like to see you keep the volume on the toes to bar. If you are struggling with the heavy wall ball then reduce the load – we want to ensure you are getting full depth on your wall ball shots. Your score is total amount of wall ball shots across the four sets so be smart with how you approach the workout (ie. don’t crash and burn by going out too hot and setting a new PR on the bike).
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastic Option
Complete five rounds for time of:
1000 Meter Concept 2 Bike or 30/22 Assault Bike Or Echo Bike
500 Meter Row or Ski
*Every 4 minutes, including 0:00 perform a handstand walk
35-49: 30-Foot
50-54: 20-Foot
55-59: 10-Foot
60+: 2 Wall Walks