October 6, 2018 – Invictus Athlete

WODapalooza/Dubai Qualifier Week #1 – If you’re planning on participating in either the WZA or Dubai online qualifiers, those workouts should be your priority. We will be providing strategy notes and warm-ups for the WZA qualifiers for the next several weeks.

Click here for Wodapalooza Qualifier #2 & 3 Strategy Notes.

Wodapalooza Qualifier Workout 2-3 Training Session
Warm-Up and Activation
10 minutes of low-intensity Assault Bike or Jogging @ 60-70%

Followed by…

Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge and Stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

Followed by…

Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

Followed by…

Three sets of:
30 Seconds of Assault Bike @ 90+%
Rest 60 seconds

Rest 5-10 minutes, but stay warm.

A.
With 95/65 lbs, perform the following…

One to Two sets of:
Power Clean (no foot movement) & Push Press x 3 reps
Rest as needed

One to Two sets of:
Power Clean & Push Jerk x 3 reps
Rest as needed

One to Two sets of:
Clean & Split Jerk x 3 reps
Rest as needed

B.
Build to 80-85% of 1-RM Clean

C.
One to Two sets at at game speed of:
4-5 Clean & Jerks (165/115 lbs)

Rest 2 minutes, and then…

Clean & Jerk x 1 Rep @ 75-80%
Rest until fully recovered

C.
“Wodapalooza Qualifier Workouts 2 and 3”
Against an 8 minute running clock…
“Workout 2”

From 0-3 minutes, perform as many reps as possible of:
Clean & Jerk (165/115 lbs)

Rest 2 minutes, and when the running clock reaches 5:00…

“Workout 3”
From 5:00 to 8:00 on the running clock, establish a 1-RM Clean & Jerk

Your Workout 2 score will be the tie-breaker for Workout 3, and your Workout 3 score will be the tie-breaker for Workout 2.

Primary Strength Session
A.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed

Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.

B.
Three sets of:
Close-Grip Bench Press x 6 reps @ 80%
Rest 2 minutes

C.
Three sets of:
Strict Press x 6 reps @ 80%
Rest 2 minutes

D.
Four sets of:
Back Squat x 4 reps @ 85%
Rest 2 minutes

Primary Conditioning Session
Every 8 minutes, for 32 minutes (4 sets):
400 Meter Run (on Assault Runner if possible)
20 Toes-to-Bar
20 Alternating Dumbbell Snatches (55/35 lbs)
20/15 Calorie Assault Bike

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.

Strength Accessory Option
A.
Three sets of:
Banded Biceps Curls x 30 seconds for max reps
Rest 30 seconds
Pallof Hold with Alternating Lunges x 8 reps each leg
Rest 60 seconds

B.
Three sets of:
Weighted Sorenson Hold x 15-20 seconds
Rest as needed
Hollow Rocks x 20 reps
Rest as needed

Running Endurance Option
For time:
Run 5k

Treat this as a test…unless you’re doing qualifiers this weekend, if you are, treat this as active recovery.

Rowing Endurance Option
For time:
Row 5k

Treat this as a test…unless you’re doing qualifiers this weekend, if you are, treat this as active recovery.