Mobility & Activation
500 Meter Row @ easy pace
right into …
Band Distracted Pec Stretch x 60 seconds (right side)
Band Distracted Lat Stretch x 60 seconds (right side)
Repeat on left side
Warm-Up
Dumbbell Complex (keep the weight light)
3 Windmills (right)
3 Push Press (right)
3 Overhead Squats with 2 second hold at bottom (right)
3 Windmills (left)
3 Push Press (left)
3 Overhead Squats with 2 second hold at bottom (left)
B. (Off Season Athletes Bound)
Every 90 seconds, for 18 minutes (3 sets) of:
*Station 1 – Landmine Single Leg RDL (Left) x 8 reps @ 21X1
*Station 2 – Landmine Single Leg RDL (Right) x 8 reps @ 21X1
*Station 3 – Max Reps Elbow Jacks x 60 seconds
*Station 4 – Banded Scarecrow x 60 seconds
(Age Group Online Qualifier Bound)
Every 2 minutes, for 6 minutes (3 sets):
Hang Power Clean x 3 reps @ 50%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean + Hang Power Clean + Power Clean @ 60%
Followed by…
Every minute, on the minute, for 3 minutes:
2 Power Cleans @ 70% of 1-RM Clean
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Power Cleans @ 80%
C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans
6 Push-Ups
9 Air Squats
35-54: 135/95 lbs
55+: 95/65 lbs
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
D.
(Off Season Athlete Bound)
Three sets of:
20 Weighted Side Bends Per Side
Rest 60 seconds
(Age Group Online Qualifier Bound)
Three sets of:
20 GHD Sit-Ups
Rest 60 seconds
Transition Week Notes:
Getting in some landmine work today! We love to use the landmine and today you’ll do some more hamstring work with single leg RDLs along with an ab station and then opening up the shoulders with a banded stretch.
Then onto one of our favorite workouts, The Chief! This is a classic at Invictus because you get a little bit of everything: barbell, bodyweight movements, quick transitions and rest! You will score this as total rounds + reps.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Grab a friend and go for a 5k run!