October 10, 2020 – Invictus Masters

Mobility & Activation

Banded Perfect Stretch x 30 seconds per side
PVC Pipe Pass Thrus x 30 seconds
Wall Bridge

x 30 seconds (walk out only as far as you are comfortable.)

and then …

Two sets of:
10 Calorie Assault Bike
Prone Plank Shoulder Taps x 30 seconds
10 Calorie Assault Bike
Banded Squats x 30 seconds
10 Calorie Assault Bike
10 Heiden Hops with a 2 second hold (start with small jumps)

A.
Gymnastics Skills Warm-Up
Three sets of:
Donkey Kicks to Box x 15 reps

followed by …

Three sets of:
Handstand Wall Thigh Taps

x 16-20 reps

followed by …

Two sets of:
Handstand Walk (or walk with assistance) x 25′

followed by …

Three sets of:
Strict Handstand Push Up Negatives x 5 reps @ 50A1
35-49: 4″/2″ Deficit
50-59: No deficit
60+: 2″ riser

B.
Five sets of:
Tempo Back Squat x 3 reps @ 3111
Rest 2-3 minutes

C.
For time:
Row 1,000 Meters
30 Cleans (Power or Squat)
50 Bar Facing Burpees over Barbell

35-54: 135/95 lbs
55+: 115/75 lbs

Please compare results to August 22, 2020.

Enjoy this re-test! Please take a look back at your training notes so you know what time you are gunning to beat.

Approach the row with a measured pace (a little slower than your pace for Jackie). This will ensure you can get off the row and quickly transition to your cleans. Break these up as needed. Some athletes like small sets with a quick rest while others like to tackle bigger sets with 2-3 breathes during the rest. Please know what works best for you or use today to figure that out.
The weight is fairly light on the cleans so try to transition the barbell straight down to the ground versus having a touch point on the hips/thighs.
Be measured with your pace during the first 25 burpees so you can get your legs under you but then speed up that pace at rep 26 and sprint the last 10 reps!

Optional Additional Running Work
For time:
3 Mile Run @ 10k PR pace