Mobility, Activation & Warm-Up
Ten reps each of:
Crossover Symmetry Rows
Crossover Symmetry Reverse Flys
Crossover Symmetry Pull Downs
Crossover Symmetry Victory
Crossover Symmetry 90/90 Drill
followed by …
Bulletproof Shoulders – PVC Pipe Pass Thrus
and then …
“Get Moving Warm-Up”
Ever 2 minutes, for 6 minutes:
20-30 Double-Unders OR 30 Second Double-Under Practice
10 Toes-to-Bar (set 1); 10 Toes-to-Rings (set 2); 10 Toes-to-Bar (set 3)
A.
Three sets of:
Catch Position Hold x 15 seconds
Rest 45 seconds
followed by …
Every 30 seconds, for 3 minutes (3 sets):
Station 1 – Large Ring Swings x 3-4 reps
Station 2 –Â Peekaboo Swings x 1-2 reps
B.
Power or Split Jerk
Set 1 – 1.1 @ 75% of 1-RM Power or Split Jerk
Set 2 – 1.1 @ 79%
Set 3 – 1.1 @ 83%
Set 4 – 1.1 @ 87%
Set 5 – 1 @ 91%
Rest 90 seconds to 2 minutes between sets
*If you have access to jerk blocks please use them.
**1.1 denotes 1 rep, return the bar to the rack or jerk blocks for 10 seconds, complete 1 more rep
C.
35-54:
Against a 2:30 minute clock, complete the following…
30 Double-Unders
10 Toes-to-Rings
Pick Your Poison (select from one of the following options):
2-5 Ring Muscle-Ups
3-6 Bar Muscle-Ups
4-7 Chest-to-Bar Pull-Ups
5-8 Pull-Ups
Max Calorie Row in the Remaining time
Rest 90 seconds between sets and complete a total of FIVE sets.
55+:
Against a 2:30 minute clock, complete the following…
30 Double-Unders**
10 Toes-to-Rings
Pick Your Poison (select from one of the following options):
1-3 Ring Muscle-Ups
2-4 Bar Muscle-Ups
3-5 Chest-to-Bar Pull-Ups
4-6 Pull-Ups
Max Calorie Row in the Remaining time
Rest 90 seconds between sets and complete a total of FIVE sets
**May substitute with 30 seconds Plate Taps or Single-Unders
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
If you do not desire to do ring muscle-ups then please substitute with ring dips OR another gymnastic movement that you’d like to build volume in.
Scaling Options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Band Assisted Bar Muscle-Ups
D.
Three sets of:
Bat Wings x 5 reps with a 5 second hold
Rest 30 seconds
Single-Leg Hip Bridge (right) x 15 reps (feel free to use a dumbbell for weight)
Rest 30 seconds
Single-Leg Hip Bridge (left) x 15 reps (feel free to use a dumbbell for weight)
Rest 30 seconds
Athlete Notes:
Interval day! We are continuing to build stamina with gymnastics movements! You get to pick your poison today so select a movement that you’d like to focus on and stay with it for the duration of the intervals.
Focus on making your gymnastic movement sound and efficient. Once you get to the rower we want you to use the sprint start and have strong, powerful pulls! You should have at least 45 seconds on the erg in the beginning rounds so adjust if that isn’t the case. Check out this article the covers rowing tips for being more efficient on the Erg: https://invictusfitness.com/blog/3-tips-improved-rowing-efficiency/
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.
Mixed Modal Conditioning Option
Complete for time:
*4000 Meter Row or 8,000 Meter Concept 2 Bike or 4000 Meter Ski Erg
*Every 6 minutes, perform 400 Meter Run