Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Kettlebell Front Rack Carry
100 Foot Double Kettlebell Overhead Carry
15 Banded Face Pulls
15 Banded Presses
5 Broad Jumps (for distance)
A.
Take 15-20 minutes to build to today’s heavy…
Clean and Jerk
Compare to 1/17/24.
B.
Five sets of:
Push Press x 4 reps @ 82+%
Rest 90-120 seconds between sets
C.
“Isabel”
For time:
30 Snatches (135/95lbs)
TIME CAP = 6 Minutes
D.
Three sets of:
10 Dumbbell Skull Crushers
10 Push-Ups with Hands on Dumbbells
50 Foot Banded Suitcase Carry (each arm)
Rest as needed
Athlete Training Notes
Isabel is a classic. This short, intense workout should spike your heart rate but hopefully not leave anything lingering too much for Friday. This is also one of our Invictus Standards benchmark workouts. Games level athletes should aim for around 1:10-1:20. Semi finals level athletes for 1:30-1:40, and quarters level athletes for 1:50-2:00. That means games level athletes can, and have, push this for unbroken. At most you’ll be aiming for 2 sets if you want to get it done fast enough. That said, this one is also limited a bit by range of motion. Athletes taller than 6 feet will naturally be a little slower if they possess the same strength as someone who is 5’8″ just based purely on the bar traveling approximately 8 extra inches each rep. Don’t worry so much about all that, just go hard and let us know if you’ve beaten a previous score!
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.
Additional Strength Option
Three sets of:
50 Foot Hand Over Hand Rope Pull
Max Unbroken Strict Handstand Push-Ups
50 Foot Hand Over Hand Pull
Rest 2-3 minutes
55+: 3-5″ riser for handstand push-ups
*Transition immediately to the wall, don’t wait.
Additional Cardio Option 1
Every minute, on the minute, until you fail:
Station 1: 22/16 Calorie Ski Erg
Station 2: Rest
*Add 1 calorie every round until you fail to complete the required calories.
35-49: 20/14 Calorie Ski Erg
50-54: 18/12 Calorie Ski Erg
55+: 16/10 Calorie Ski Erg
**Start with a calorie amount that you can complete in no more than 45-50 seconds.
Gymnastics Accessory
Against a 3 minute clock, perform as much time as possible of…
16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
32 Crossovers
Max Free Standing Handstand Hold in the remaining time.
Rest 60 seconds between sets and repeat for a total of FOUR sets.
35-54:
Against a 3 minute clock, perform as much time as possible of…
12 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)
24 Crossovers
Max Free Standing Handstand Hold in the remaining time.
Rest 60 seconds between sets and repeat for a total of FOUR sets.
55+:
Against a 3 minute clock, perform as much time as possible of…
12 Alternating Dumbbell Hang Clean and Jerks (35/20lbs)
10 Crossovers
Max Wall Walks in the remaining time.
Rest 60 seconds between sets and repeat for a total of FOUR sets.
Additional Cardio Option 2 (Zone 2 Emphasis)
If you are feeling beat down from the primary session or would like to prioritize that today then perform this Zone 2 Option as your additional session today.
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.