August 30, 2019 – Invictus Athlete

If you are planning to do the International Online Qualifier, please make that your training priority for today and tomorrow.
WODapalooza International Online Qualifier Warm-Up
A.
10 Minutes of Assault Bike or Rowing @ 70-75%

One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

B.
Warm-Up with empty bar:
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

Followed by…

Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs

C.
Build to 185-205/130-145 lbs of the following complex:
5 Deadlifts
3 Hang Power Cleans
1 Shoulder-to-Overhead

Followed by. . .

At Game Pace
9 Deadlifts (135/95 lbs)
6 Hang Power Cleans
3 Shoulder-to-Overhead

Rest 30 seconds and then. . .

6 Deadlifts (155/105 lbs)
4 Hang Power Cleans
2 Shoulder-to-Overhead

Rest 30 seconds and then. . .

5 Deadlifts (185/130 lbs)
3 Hang Power Cleans
1 Shoulder-to-Overhead

D.
“Wodapalooza International Online Qualifier Workout #3”
Complete as many rounds and reps as possible in 16 minutes of:
“DT Ladder”
Every 4 minutes, complete 3 rounds of the following:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95/65 lbs
Round 2 – 135/95 lbs
Round 3 – 155/105 lbs
Round 4 – 185/130 lbs
Round 5 – 205/145 lbs – *AMRAP with remaining time

Primary Training Session
Mobility and Activation
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

A.
Twelve sets of:
Dead-Stop Front Squat x 2 reps @ 75% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds

Last 1-RM tested on August 16, 2019.

B.
Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-85%

C.
Against a 3:30-minute running clock…
30/22 Calorie Assault Bike
5-7 Ring Muscle-Ups
Max Max Rep Ground to Overhead in remaining time
Rest 90 seconds and repeat for a total of FIVE sets

*Set 1: 225/155 lbs
*Set 2: 185/125 lbs
*Set 3: 135/95 lbs
*Set 4: 115/75 lbs
*Set 5: 95/65 lbs

D.
Four sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds

E.
Three sets of:
Hanging Straight Leg Raises x 10 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

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.

Aerobic/Gymnastics Option
Complete as many rounds and reps possible in 20 minutes of:
200 Meter Run
10 Toes to Bar
20 Double Kettlebell Shoulder to Overhead (24/16 kg)
50-Foot Handstand Walk

There should never be a resting point during this workout. There is just bits where transitions may add a breathe before starting your next exercise. Go unbroken and force yourself to get started in those later rounds.

Assault Bike Conditioning Option
Every 2 minutes, for 32 minutes (8 sets):
Station One: 35-40/25-30 Calorie Assault Bike
Station Two: 8-10 Burpee Sand Bag Over the Box (150/100 to 36″/28″)*

*Lift your sandbag over your box, perform a burpee, then jump over the box. You may use your hands to get over the box.