*Have you registered yet for the Invictus Athlete Online Competition? If not, you can do so here*
A.
35-54:
If you are not yet familiar with proper hand and foot placement for a Kick to Handstand, please watch this VIDEO.
Spend 2 minutes working on Handstand Marching.
Followed by. . .
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 30 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of complex
Handstand Marching x 10 reps + Handstand Walk x max distance
55+:
Spend 2 minutes working on proper hand and foot placement for a Kick To Handstand.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 10-15 reps
Interval 2 – Wall Climb x 2 reps
Interval 3 – Wall Slide x 7 reps @ 2020
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 rep
B.
Spend 5 minutes practicing cycling ground to overhead.
and then …
In 30 seconds, complete:
Max Ground to Overhead
Rest 30 seconds
In 60 seconds, complete:
Total reps of Ground to Overhead completed in 30 seconds
Rest 30 seconds
In 30 seconds, complete:
Max Ground to Overhead (try to match your first set)
35-49: 185/125 lbs
50-54:
155/115 lbs
55-59: 135/95 lbs
60+: 115/75 lbs
*Adjust the load if needed
C.
35-49
For time:
40 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 10′ target)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups*
30 Chest-to-Bar Pull-Ups
40 Wall Ball Shots
*If Strict Handstand Push-Ups are a strong movement for you, then do them to a 4/2″ deficit
50-54:
For time:
30 Wall Ball Shots (20 lbs to 10′ target; 14 lbs to 9′ target)
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
55+:
For time:
30 Wall Ball Shots (20 lbs to 9′ target; 10 lbs to 9′ target)
20 Pull-Ups
10 Strict Handstand Push-Ups OR 10 Wall Climbs
20 Pull-Ups
30 Wall Ball Shots
Handstand practice is starting to come together, still not enough to handstand walk though
B. @ 60kg, 6 reps across all sets
C. 9:26
A: Done these were really great
B: 4/4/5 I need much more practice cycling
C: 7:14 too much time on C2 bar and SHSPUs
Took yesterday off as right erectors/QL were extremely tight and spasming all day. Today felt much better, did a mash up of yesterday and today’s training. A. Today’s gymnastics skill work. Done. B. Tempo Bench Press and Tempo Bulgarian Split Squats from yesterday. 85-105-105# (8 reps) Bench 22# trainer bar (8 reps) Bulgarian Split – kept this very light. Max reps bench at 105# – 17 reps. C. Today’s metcon. 6:37 (kneeling wallball shots to 8′ target, strict no deficit) 34/6 WB, 20/10, 10/5/5, 15/5/5/5, don’t remember how I broke last 40 WBs up. D. Chinese Rows and Side Plank… Read more »
A. Done
B. Warmed up using an empty barbell and then did the 30 seconds of G2O at a lighter weight that I knew I could cycle. 8 – 8 – 8. Was going to do it again at a heavier weight, but my elbow tendon is still bothering me, so I decided to shut it down for today and hope that an extra day of rest will help.
Instead of A and B- I Did pause jerks and DB press. Still being cautious with pulling off the floor.
Conditioning:8:34. 2″ deficit.
Frustrating day here.
A. Done
B. 4/4/4 95# just because I can’t drop weight. (Sleeping toddler). Thought I couldn’t go heavier without dropping.
C. 14:15. 35-49.
40 wallballs 20/20
Pull-ups. 8,6,5,4,3,2,2 just a strategy that usually works best at high reps for me. Gets me back on bar fastest.
20 kipping HSPU
Pull-ups 8,6,5,4,3,2,2
Wallballs 20/20
I was interrupted mid workout by the UPS man who ignored the sign on the doorbell that says “toddler sleeping please no noises or doorbell” I honestly didn’t want to come back and finish the workout but I did. Glad I did.
Done with all
16.15 shoulder does not cooperate on c2b pull up some time could not string more than 5 not sure why think I need to work more mobility with it.
Snow day. Georgia received 12″ of snow yesterday. Spent most of the day digging out and we just got our power back on after 24 hours.
A. Handstands/walks felt good today
B. 4.5(failed jerk)/ 5 / 5 (made all 5). All done as singles, not TnG
C. 12:27
Strict HSPU took forever. No capacity one these.
Knew I’d make up time on the wall balls and did both sets unbroken. C2B get rough for me, went 10/10/5/5 and then 5’s for second set. Kipping, no butterfly.
SHSPU- 3/2/2 then 1’s. Ug, Time sap.
A. Done
B. 6,7,6 @ 185lbs.
C. 10:17 CTB were gone today. Gonna do a small progression next week to get timing back.
A. HS work complete
B. Did 30 S2OH @ 185 for time yesterday
C. 9:21. 4″ deficit STHSPU
WB – UB/ 27,13
C2B- 12/7/5/4 on both sets
4″ STHSPU- 8/3/3/3/3. Shoulders died on these
A : HS work done
B : 5 / 5 / 5 @ 65kg
C : 8:16 did 50-54yr
A. Done / HS March + 25′ HS Walk in both sets
B. 7 reps / 7 reps / 6 reps (Power Clean + Push Jerk @ 185#)
C. 10:46 RX (Strict HSPU)
Decided to not do anything today that would involve shoulders, so I did a modified WOD:
30 back squats @ 65#
20 GHD Sit-Ups
100 DUs
20 GHD Sit-Ups
30 back squats @ 65#
7:40
Going to stretch a bunch today and then try out my new Power Dot – an early Xmas gift to myself.
What’s the scale for this if you are not able to execute handstands yet?
Sorry, new to the site, I guess I just do the 55+ exercise in lieu of what’s suggested for my age group?
Hey Cynthia!! Welcome! And yes, for today you can do the 55+ version of the workout (with the wall climbs) as your training for today!
Welcome, Cindy! Nice to have you here. You’re gonna love the program. You’re in good hands with Nichole!
Feels like I twisted a vertabrae right beneath my left shoulder-blade. Could not do anything of today’s programing. So I did:
Air-Bike
200 cal.
18:25
Dude! Rest up. Hopefully just a minor muscle strain.
Thanks guys! I think nothing that a hot bath and some rest won’t cure. Guess I will be back monday…
Oh no Markus – get better!
Rest Rest Rest and get some PT done on that shoulder!