Mobility, Activation & Warm-Up
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
5 Half Kneeling Presses (each arm)
10 Kettlebell Halos (5 each direction)
10 Gorilla Rows (each arm)
5 Kettlebell Windmills (each arm)
and finish with:
Barbell Front Squat x 5 reps @ 3211
Barbell Front Squat x 5 reps @ normal tempo
Rest 60 seconds
Barbell Front Squat x 3 reps @ 50%
A.
Every 2 minutes, for 10 minutes (5 sets of):
3-4 Tempo Front Squats @ 3211 @ 60+%
B.
Four rounds at Zone 2 pace:
800 Meter Run @ Zone 2 pace
20 GHD Sit-Ups OR 30 Anchored Sit-Ups
C.
Three sets of:
Glute Ham Raises x 5-7 reps @ 4011
Rest 60 seconds
25 Reverse Snow Angels
Rest 60 seconds
Cooldown
10 Minute easy bike at the lowest resistance setting
Intermittently break to complete the following:
60 seconds each side Childs Pose
60 seconds each side Calf Stretch
General Notes
Front Squats
You are getting some tempo front squats in today! These tempo front squats will be challenging but not overly taxing as the load will be on the lighter side if you are adhering to the tempo. Build only based on quality. If you hit 4 reps with good form and following the tempo you can go up.
Conditioning
Nice and easy pace today! You’ll hit up an 800 meter run at Zone 2 pace. What does that mean? That means you are keeping your heart rate to about 65% of your max heart rate (ie. you can have a conversation with someone and not be gasping for breathe). Then you’ll do either ghd sit-ups or anchored sit ups; your choice and you can interchange the two if you feel like it. You are moving at a relaxed pace for 20-30 minutes today so enjoy.
Strength Finisher
Glute ham raises can be TOUGH so if you need assistance then try this out:
GHD Standards:
35-59 Men: 40in (102cm)
35-59 Women: 37in (94cm)
60+ Men: 37in (94cm)
60+ Women: 31in (78cm)
If you need a refresher on tempo work then check out this blog post: https://invictusfitness.com/blog/what-does-30×0-mean/
Timeline:
0:00-15:00 – Warm-Up
15:00-25:00 – Front Squat Sets
25:00-30:00 – Transition
30:00-60:00 – Conditioning
60:00-75:00 – Upper Body Finisher
75:00-85:00 – Cooldown