Mobility, Activation and Warm-Up
Banded Tricep Stretch x 30-60 seconds per side
Banded Hip Flexor Stretch x 30-60 seconds per side
Butterfly Stretch x 30-60 seconds
and then …
Two sets of:
Assault Bike x 60 seconds
Over/Under Barbell x 30 seconds
Assault Bike x 60 seconds
Goat Bagger x 30 seconds
and finish with …
Y’s, T’s, W’s x 10 reps each
Deadlift Progressions
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 75%
(these can be touch and go)
12 Days of Christmas – Invictus Style
1 Row x 300 Meters
2 Snatches
3 Thrusters
4/2 Muscle-Ups (55-59: 4/2 Ring-Dips; 60+: 4/2 Stationary Dips)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead (DB or Barbell, your choice)
12 Man-Makers
35-49: 135/95 lbs; 32/24 kg; 24/20″; 55/35 lbs
50-54: 115/75 lbs; 32/24 kg; 24/20″; 2″ riser allowed; 55/35 lbs
55-59: 95/65 lbs; 24/16 kg; 24/20″ step ups allowed; 2″ riser allowed; 45/25 lbs
60+: 65/45 lbs; 24/16 kg; 24/20″ step ups allowed; 4″ riser allowed; 45/25 lbs
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Row 300 Meters)
2 – 2 Snatches; 1 Lap (Row 300 Meters)
3 – 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
4 – 4 Muscle-Ups; 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
. . . and so on.
This is meant to be a fun workout so please adjust the movements, volume, loading, etc as needed!
Posterior Accessory Work
Three sets of:
Banded Hamstring Curls x 20 reps
Rest 20 seconds
Banded Glute Bridges x 20 reps
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those optional sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully. And remember, this is OPTIONAL.
Optional Additional Assault Bike Session
Three sets, for times, of:
40 Calorie Assault Bike
Rest 4 minutes
You are looking to be as consistent as possible across the three sets.
365×3 for3 sets
MAW done
DL: all sets at 86 kg. Felt good!
12 days: around 85 min. All movements with barbell RX weights.
Row around 1:20
PS
Thrusters UB
Bar muscle-ups UB
TTB UB
CTB UB
Russian KBS
BJ 24”
HSPU UB
GTOH singles, slow
Man-Makers, felt better than last time but still only small sets.
Waited for my husband sometimes as we shared the space in the garage. Instructed the kids when they came out.
Fun!!
Accessories tomorrow
Merry Christmas ??
GREAT JOB!!!!!! How fun!!