Mobility + Activation
Banded Perfect Stretch x 60 seconds per side
Foam Roll IT Bands & Calf x 2 minutes per side
and then …
Frog Pump x 15 reps (weighted or unweighted)
Paloff Press x 10 reps + 30 second hold per side
Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
10 Bicep Curl + Press per arm (light)
10 Wide Stance Goblet Squats
A.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4 reps @ 75-80%
B.
Sledgehammer
For time:
50 Wall Balls
10 Clean and Jerks
25 Bar Facing Burpees
10 Clean and Jerks
50 Wall Balls
35-54: 20/14 lbs to 10/9′ target; 135/95 lbs
55+: 20/10 lbs to 9′ target; 95/65 lbs
TIME CAP = 16 MINUTES
C.
Two sets of:
Copenhagen Side Plank Hip Abduction Hold x 30 seconds per side
Rest 60 seconds between sets
General Training Notes:
You should be increasing your weight on your squats from last week since you are just doing 4 reps this week. If you think you are flirting with parallel then set up a camera with a side angle view and review your sets.
Now a classic Invictus workout! This was last done on November 7, 2022 so go back in your notes to see what your time was and any notes you made about the workout. Strategy wise, the first 50 wall balls should be completed in 1-3 sets. The workout isn’t won or lost here but we do want to see you quickly chipping through these reps. The clean and jerks you’ll likely benefit from fast singles, but if you touch and go make sure you’re not resting too much between sets OR elevating your heartrate too much. Be consistent with your pacing on the bar facing burpees, hit the first 10-15 hard then back off the pace slightly so that you can pick up the bar for the second set of clean and jerks. We’re looking fast singles most likely on that second set with the final 50 wall ball shots being a pure gut check.
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.
Hypertrophy Session
A.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Heavy Kettlebell Suitcase Carry x 25 meters each arm
B.
Every 4 minutes, for 16 minutes (4 sets) of:
4 Wall Climbs
100-Foot Overhead Kettlebell Carry (heavy)
40 Alternating Single-Leg V-Ups