Dynamic Mobility, Activation and Warm-Up
Squat Rocks x 45 seconds
Deep Squat Progressions x 5 reps
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
A.
Every minute, on the minute, for 4 minutes, complete:
Drop to Split x 3 reps
and then …
Every 2 minutes, for 16 minutes, complete (8 sets):
Jerk Dip + Jerk with a 3 second hold @ 70-75%
B.
Take 15-20 minutes to build to today’s 1-RM Box Squat
C.
Five sets of:
Row 15 calories
Toes-to-Bar x 12 reps
Power Cleans x 6 reps
Rest 3 minutes
35-54: 155/115 lbs
55+: 135/95 lbs
Note:
Test out different ways to cycle the cleans. Try touch and go, try singles, try short rep schemes, etc. Play around with the descent of the barbell (touch point vs no touch point) and what feels the best.
D.
Three-Four sets of:
GHD Sit-Ups x 15 reps
Rest 60 seconds
Optional Session (Best performed 3-4 hours between sessions)
A.
Two sets of:
Jefferson Squat x 3 reps per side
Rest as needed
B.
Every minute, on the minute, for 5 minutes:
Sandbag Tosses x 5 reps (choose a weight that will allow you to get around 3 meters)
Rest as needed and then …
Three sets of:
Harnessed Bear Crawl Sprint (max weight x 50 m)
Straight into …
Sandbag Squats x 15 reps (use a weight that is challenging but attainable)
Rest 90 seconds
Mob/warm up Done
A. 95 (missed jerk dips will do today)
B. worked to 300 X 5reps. Only had 20″ box. Thinking it was a little to tall.
C.2:26/2:01/2:05/0:02
D. No GHD will do today
A. 65/95
B. 20# WB no sand bag (threw as high as possible)
C. Bear crawl w 3 x45 plates and 20# WB squats
CF Marysville took over another small gym with limited equipment. I coach/train at both so will do my best with equipment.
How many Marysville’s are there now?
Only 2. 2nd one is about 10 miles south toward Seattle. ?
Jerk up to 285# missed 305# just chickened out
Box squat up to 285
C. 1:32 1:42 1:28 1:33 1:33 tried to row fast and had a hard time with my ttb
Still waiting on my email from HQ
Great work Jeff!!
Did you receive your email yet?
Hey Invictus training buddies, I am officially up on the blog. Happy to see you all and CONGRATS!!!
A. 185
B. 315
C. 1:14, 1:24, 1:30, 1:24, 1:20
D. Done
A. 155-170
B. Worked up to 240, these were harder in some ways for me about easier because it was only to parallel
C. 1:40 singles, 1:32 tng, 1:24, 1:25, 1:25
Ghd sit ups done.
Bear crawl sled pull + sandbag squats done.
We will be doing some box squats for the next few weeks – it will be awesome for you!!!
C: 1:13 ish. Cut rest down to 2m, short on time
D: done