Mobility, Activation & Warm-Up
Three sets of:
2 Minute Machine Warm Up
30 Second Push-Ups
30 Second Overhead Dumbbell Carry
30 Seconds Supinated Grip Band Pull Aparts
30 Second Air Squats
A.
Four rounds, not for time, of:
10 Bench Press
10 Bent Over Rows
B.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Lateral Burpees Over the Barbell
35-39: 135/95lbs
40-54: 115/75 lbs
55-59: 95/65 lbs
60+: 75/55 lbs
C.
Three sets of:
Tricep Pressdown Dropsets
Rest 60 seconds between sets
*Pick two band tensions, start with the harder one and perform max reps. Once you’re about to fail, switch to the lighter band and continue until you reach failure. Rest, then repeat.
D.
Three sets of:
Weighted Anchored Sit-Ups x 25 reps
Rest 90 seconds
General Training Notes:
It wouldn’t be a transition week if there wasn’t a bench press session! You will pick the weight for both the bench press and bent over rows but they should be an RPE of 7-8/10. This means that you should be able to do 10 reps each time but if you had to do a couple more it would be a struggle. Rest as little as possible between movements.
Then an oldy but a goody … Sage at 20! We created this workout when Sage Burgener turned 20 when she was coaching at Invictus (and competing on team Invictus). This is a grind of a workout so break early on the thrusters, stay in rhythm on the pull-ups and just keep moving on the burpees. You’ll have your biggest breaks with the thrusters so break them into manageable sets. If you want a less intense version of this workout then try this:
20 Minute AMRAP:
20 Dumbbell Thrusters (weight your choice)
10 Strict Pull-Ups
20 Burpees to Target (pull-up bar will do)
Then get ready to start a new cycle this Monday! Pass the word along and tell your friends to join you while you make GAINZ!