Dynamic Mobility, Activation and Warm-Up
Spend 5 minutes rolling out your t-spine and lats
and then …
Over the Shoulder Barbell Stretch x 45 seconds per side
and then …
Band-Assisted Scarecrow x 2 minutes
and then …
Two sets of:
Y’s, T’s, W’s x 8-10 reps each
Shoulder Circles x 10 reps
Bear Crawl with Wrist Stretch x 10′
A.
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Hang Snatch x 1 rep
*Sets 1-2 @ 70% of 1-RM Snatch
*Sets 3-4 @ 75% of 1-RM Snatch
*Sets 5-6 @ 80% of 1-RM Snatch
*Sets 7-8 @ 85% of 1-RM Snatch
(Peform 1 snatch, lower the bar to the the hang position above the knee & perform 1 hang snatch)
B.
35-54:
Against a 3 minute clock, complete:
Assault Bike x 20 calories
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes; complete for 3 sets
55+:
Against a 3 minute clock, complete:
Assault Bike x 15 calories
Wall Walks x Max Reps
Rest 3 minutes; complete for 3 sets
*If your shoulders are feeling spent from yesterdays session and todays strength session, then please do the following:
Three sets for times of:
Assault Bike x 20 calories (55+: 15 calories)
GHD Sit-Ups x 20 reps (55+: 15 reps)
Rest 3 minutes
Note:
Practice your hand placement before you begin this workout (put chalk on your hands, then place your hands on the mat in the exact spot you want them for the workout.) Check out this video to help assess where your hands should be https://invictusfitness.com/blog/the-3-most-important-hand-positions-for-successful-handstand-work/
If you don’t have strict handstand push-ups, but would like to use a progression in the workout, then please choose from the following (this also goes for 55+):
Foot-Elevated Handstand Push-Up
Knee-Elevated Handstand Push-Up
Hamstring Curl Handstand Push-Up
Handstand Push-Up to a 2 or 4″ riser
C.
Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
Unweighted Cossack Squat x 20 reps (don’t stand up between reps – stay as low as possible and work hip mobility from one side to the other)
Rest 30 seconds
Optional Strongman Session
Three sets for max weight of:
150-Foot Reverse Sled Drag
immediately followed by…
100-Foot Yoke Carry
Rest 3-4 minutes
55+: 100-Foot Reverse Sled Drag; 75-Foot Yoke Carry
Two sets for max weight of:
90-Foot Harnessed Sled Pulls
Rest 2 minutes
55+: 75-Foot Harnessed Sled Pulls
One set for max weight of:
400-Meter Sandbag Carry