Primary Training Session
Get Moving || Warm-Up
Three rounds of:
200 Meter Run
15 Banded Presses
20 Forward Arm Circles
20 Reverse Arm Circles
30 Pronated Grip Band Pull Aparts
Followed by…
Three sets of:
10 Bar Facing Burpees for time
Rest 1:1
A.
Take 15-20 minutes to build to today’s heavy…
B.
Five sets of:
Power Jerk x 4 reps @ 78+%
Rest 90-120 seconds between sets
C.
“Karen”
For time:
150 Wall Ball Shots (20/14lbs to 10/9′)
D.
Three rounds of:
25-30 Banded Triceps Pressdowns
15 Weighted Side Bends (each side)
Athlete Training Notes:
How many of you can go unbroken? This one is just as much mental as it is physical. Sure, there will be a point that you’ll fail a rep, but at what point is that for you and did your mind fail before your body did? This workout is a great “elephant” style workout. It’s one of those ones with an astronomical number that seems intimidating to get to. The only thing you can do to eat in elephant is take one bite at a time, so take this workout one rep at a time. Set checkpoints in your head and then tell yourself get to the next check point. Personal preference for me is to count to 25 six different times. Everyone will be a little bit different, just make sure that your counting doesn’t confuse you! This is another Invictus Standards Benchmark workout so from a reps standpoint, games level athletes should aim for unbroken. Semi finals athletes for 1-2 sets, and quarterfinals athletes for 3-4 sets.
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