Mobility, Activation & Warm-Up
Over the course of 5-7 minutes, move through the following band assisted drills:
Pec Stretch
Lat Stretch
Tricep Stretch
followed by …
Three sets of:
100 Foot Farmer Carry
100 Foot Double DB or KB Overhead Carry
10 Tempo Ring Rows @ 1111
20 Banded Face Pulls
A.
One set of:
Handstand Push-Up Negatives x 5-7 reps @ 30A2
Followed by…
Two sets of:
10 Donkey Kicks
Rest 30 seconds between sets
*Try to see if you can kick up into a handstand hold. If you’re able to do that smoothly, stay in the hold instead of coming down for another donkey kick.
Followed by…
35-54:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability
55+:
Every minute, on the minute, for 10 minutes:
2-7 Strict Handstand Push-Ups based on your ability to 3-5″ riser
B.
Accumulate as many reps as possible in 60 seconds:
Handstand Marching
If you don’t feel safe doing this then try marching on a box
followed by …
Ten sets of:
15 seconds Handstand Walk (or attempts)
45 seconds Rest
C.
Every minute, on the minute, for 21 minutes (7 sets):
Station 1: 10 Box Jump Overs (24/20″ – step down Open style)
Station 2: 2 Rope Climbs
Station 3: 15/12 Calorie Echo/Assault Bike (55+: 12/10 Calorie Echo/Assault Bike)
At the 21:00 mark…
Two rounds for time of:
10 Box Jump Overs (24/20″ – step down Open style)
2 Rope Climbs
15/12 Calorie Echo/Assault Bike (55+: 12/10 Calorie Echo/Assault Bike)
*If you do not have access to a rope then perform 8 strict pull-ups or 4 strict towel pull-ups
Cool Down
Spend 10 minutes walking as you try to get back to nasal breathing only. Every 2 minutes, stop and complete the following:
5 Shoulder External Rotation (either with a dumbbell or band)
General Training Notes:
Gymnastic Skills & Volume Focus: We are here to deliver your requests and many of you requested more strict handstand push-up volume. You’ll see more strict handstand push-up work built into the gymnastic skills progressions on Tuesdays. The bench cycle you just came off of should translate well to the sHSPU strength since you heavily recruit pecs as you lock out your rep. Today is all about building volume so find a rep range that is manageable to maintain for the 10 minutes. You’ll transition into handstand walking skill work and have some time to work on volume or attempts.
EMOM + For Time Focus: Rope climb volume! We haven’t done a ton with rope climbs this past cycle. We vary the volume with these because too much can cause some elbow pain or tendinitous so please adjust if todays volume is a bit much for you. The purpose of the emom is to have two stations that are low skill level so you can stay moving and, sandwiched between those two stations, is a medium skill gymnastics movement where we can get some good reps in while still focusing on good mechanics. For the box step-overs please ensure you jump onto the box (not just over the box). You can stay low as you go over the box. Big focus for your rope climbs will be establishing a strong foot clamp! Please watch the first video in this article to ensure you are establishing a strong foot clamp (or practice this technique before you start the emom): https://invictusfitness.com/blog/master-basics-rope-climbs-4-drills/
The bike should take you close to 50 seconds to complete. Adjust the calories if you are bumping up to the 60 second mark. You’ll then turn up the intensity for the two rounds for time. Please record that as your score for today.