Mobility, Activation & Warm-Up
CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage.)
and then …
Glute Blast
Banded Clam Shells x 10 + 15 second Isol Hold
Banded Straight Leg Raises x 10 + 15 second Iso Hold
Banded Fire Hydrants x 10 + 15 second Iso Hold
Switch Sides
A.
Eight sets of:
Front Squat x 1 rep @ 75% @ 30X1 Tempo
Rest 60 seconds
B.
Accumulate 25 good jerk footwork jumps.
followed by…
Every 2 minutes, for 20 minutes (10 sets) of:
Split Jerk
Sets 1-5: 5 reps @ 65-70%
Sets 6-8: 3 reps @ 70-80%
Sets 9-10: 1 rep @ 80-85%
C.
For time:
10,000 Meter Concept 2 Bike or 300/200 Assault or Echo Bike
Every 5 minutes, including 0:00 perform 300 Meter Row or Ski Erg
Time Cap: 40:00
Athlete Notes:
I am so excited for you all to do the monostructural piece today! Your goal is to complete this entire piece doing nasal breathing only! View todays conditioning as ‘restorative’ and treat it as such. If your mind starts to tell you to go faster and push the pace remind yourself that today isn’t about intensity but about moving at a steady pace. If you need some reminds as to why nasal breathing is a great addition to your training then check out this article here: https://invictusfitness.com/blog/rethink-your-breathing/
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Skill Development Option
Strict Ring Muscle-Up Progressions –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Ups x 2-6 reps
Interval 2 – Band-Assisted Strict Muscle-Up Transitions
x 6 reps (slow and controlled)
Followed by. . .
Two-Three sets of:
Strict Ring Muscle-Up OR Strict Banded Ring Muscle-Up x 1.1.1 (rest 10 seconds between reps)
Rest 60 seconds
Ring Dips x 5-10 reps
Rest 60 seconds