Mobility + Activation
200 Meter Jog
3 Minutes Banded Scarecrow
200 Meter Jog
3 Minutes Squat Rocks
200 Meter Jog
Two sets of:
Incline Y’s, T’s, W’s x 6-8 reps each
Bird Dog Rows x 6-8 reps per side
“Barbell Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Static Handstand Hold
Complete one set of:
Donkey Kick Burpees x 20 reps
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 45 seconds
Followed by. . .
For 2 minutes, perform one set of:
Handstand Marching or Handstand Marching on Box x 100 reps (Every time you break during the 100 reps perform Push-Ups x 10 reps)
B.
Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)
Rest 30 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 30 seconds
C.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean & Jerk
*Set 1 = 2 reps @ 60% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 6 = 1 rep @ 80% of 1-RM Clean & Jerk
D.
Off-Season:
Every 4 minutes, for 20 minutes (5 sets) for times:
200/150 Meter Row
10 Single-Arm Kettlebell Thrusters (Left Arm)
50-Foot Kettlebell Overhead Carry (Left Arm)
10 Single-Arm Kettlebell Thrusters (Right Arm)
50-Foot Kettlebell Overhead Carry (Right Arm)
35-54: 24/16 kg
55+: 16/12 kg
Semi-Finals: TBD
General Training Notes:
Always feel free to adjust the complexity of the gymnastic skill session or ask me anytime if you need different progressions (nichole@invictusathlete.com)
Heavy squats today with some upper body mobility work in between sets. You are essentially building to a 2-RM front squat today but let feel dictate load. For those looking for % suggestions I’d say start your first set at 80% of your 1-RM x 2 reps.
My favorite … slow pull clean and jerks! The reason we incorporate the slow pull is for athletes to learn patience off the floor. This doesn’t mean the lift it slow. It just means that you will be slow (aka patient) from floor to mid knee and then start adding speed so that you hit peak speed by the time the bar gets to your hips. The slow pull helps athletes stay connected to the bar and improve their pulling mechanics.
Todays conditioning is a fun one that will challenge overhead endurance. You want to sprint the row (sprint start and then a few powerful strokes will get you to your meters). Complete 10 unbroken thrusters on one arm and go straight into your walk. You’ll transition quickly to the right arm once you complete your walk and finish with 10 unbroken thrusters and your walk. Ideally you are consistently finishing each set within 5-10 seconds of each other. You should have at least 60 seconds of rest in between sets.
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.
Row
Every 12 minutes, for 36 minutes, complete (3 sets):
2,500 meters or 5,000 Meter BikeErg
Try to maintain the same pace achieved last week