Mobility
Spend 3-5 minutes on:
T-Spine Foam Roll + Hold with Intentional Breathing
and then …
Activation
One set of:
Y’s, T’s & W’s x 10 reps
CrossOver Symmetry Row x 15 reps
20 Seconds *LIGHT* bounding in place
and finish with …
Warm-Up Flow
Two sets, at moderate pace:
30 seconds Scap Push-Ups
10 Bench Press (barbell only)
30 seconds Glute Bridges
A.
Every minute, on the minute, until you can no longer complete a successful repetition:
Bench Press x 1 rep
Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.
B.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
C.
Five sets of:
500 Meter Row
60 Second Front Leaning Rest on Rings
Rest 2 minutes
D.
Four sets of:
Bent Over Dumbbell Rows x 10-12 reps @ 2111
Followed by..
20-25 Banded Pull Aparts
Rest as needed
Athlete Notes:
The bench workout is courtesy of Rob Orlando whom Invictus coach Tino was fortunate to work with on Strongman Seminars. Enjoy that sweet chest pump and see how heavy you get with todays bench press! You’ll transition into back off/hypertrophy upper body work. Then you’ll hit some 500 Meter repeats with a plank hold on low set rings. You can take the row at whatever intensity you’d like keeping in mind that this week is a transition week.
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.
Assault Bike or Echo Option
For time:
100/70 Calorie Assault Bike
Rest 2 minutes
80/60 Calorie Assault Bike
Rest 3 minutes
50/35 Calorie Assault Bike