Mobility
Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility
Foam Roll Lats x 60 seconds per side
Foam Roll IT Bands x 60 seconds per side
Activation
One-Two sets of:
Wall Sit x 60 seconds
Banded Lat Pull Down x 10 reps (light band)
Warm-Up
Two sets of:
200 Meter Run (nasal breathing)
3 Inchworm Walk + Scap Push Up + Press Ups
3 Deep Squat Progressions
50-Foot Suitcase Carry (right)
50-Foot Suitcase Carry (left)
A.
Five sets of:
Jump to Split Drill with PVC Pipe x 3 reps
Rest as needed
Followed by …
Every 90 seconds, for 9 minutes (6 sets of):
Split Jerk x 2 reps @ 70%
B.
Every minute, on the minute, for 6 minutes:
Clean Lift-Off + Power Clean @ 70-75%
C.
“Rowman Holiday”
Every 3 minutes, for 36 minutes (12 sets) for max meters:
60 seconds of Rowing
Set the monitor for 60 seconds of work and 2 minutes of rest.
D.
Optional:
Three sets of:
10-12 Stationary Dips (add weight if you’d like)
Rest 60-90 seconds between sets
Cool Down
10 Minutes Bike @ easy pace on 0-1 damper
General Training Notes:
Yesterday was a big volume day so today will be on the lighter side! You’ll continue to work on split jerk technique, followed by medium loading to reinforce good mechanics. If you are struggling with consistency of your feet movement then try drawing out your receiving position on the floor to have a visual cue of where your feet should land. Then you’ll transition into clean lift-offs + power cleans for a few quick sets. This is to reinforce good pulling mechanics off the floor. Focus on getting the knees out in your set up so you can pull them back as you lift the bar off the floor.
Then a classic Invictus workout for your conditioning. I wanted an engine based session today that was just bodyweight only since you all have been pushing the loads lately. Practice your sprint start on the Rowman Holiday, then give a power 10 stroke (10 strong pulls) and finally ease into your pace for the remaining time. Note meters per set and total meters rowed for all twelve sets.