Mobility, Activation & Warm-Up
Spend 5 minutes foam rolling, focusing on the t-spine
and then …
T-Spine Pulse on Bench x 10 reps
and finish with …
Warm-Up Complex
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
A.
Jump to Split Drill x 10 reps
followed by…
Every 90 seconds, for 15 minutes (10 sets of):
3 Split Jerks @ 65%
B.
Three sets of:
10 Dumbbell Incline Bench Press
Rest 90 seconds between sets
C.
Option 1
35-49:
Five rounds for time of:
400 Meter Run
8 Hang Clusters (125/85 lbs)
12 Strict Handstand Push-Ups
16 Toes to Bar
50-54:
Five rounds for time of:
400 Meter Run
8 Hang Clusters (105/75 lbs)
8 Strict Handstand Push-Ups
16 Toes to Bar
55-59:
Five rounds for time of:
400 Meter Run
4 Wall Walks
8 Hang Clusters (95/65 lbs)
14 Toes to Bar
60+:
Five rounds for time of:
400 Meter Run
4 Wall Walks
8 Hang Clusters (85/55 lbs)
12 Toes to Bar
Hang Cluster = Hang Squat Clean into a Thruster
TIME CAP = 30 MINUTES
Check out this video for Handstand Push-Up Scaling Options
Scaling options for toes-to-bar:
Knees to Elbows
Knees to Chest
V-Ups
Supine Leg Raises
OR
If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.
Option 2 (complete this if you want to prioritize aerobic work)
Five rounds at a Zone 2 pace:
400 Meter Run
500 Meter Row
50 Double-Unders
D.
Three sets of:
6-8 Weighted Wide Grip Strict Pull-Ups (use band if needed)
50 Flutter Kicks
Rest as needed
General Training Notes:
Split Jerk Focus: Please make sure you are landing with proper footwork for your split jerk and then reinforce that over your working sets. Draw out your footwork if you need
Strength Accessory: One of my favorite exercises to increase chest strength while limiting rotator cuff issues. Make a note of your weights since the incline bench will be sprinkled throughout the cycle.
Conditioning Focus: Keep it steady today! The conditioning is designed to be on the longer side so strap in and be ready to shift your mentality from short and fast to a longer duration piece. Take your 400 meter runs your 5k pace so that you can run straight to the hang clusters and start knocking them out. You may find that doing quick singles on this allows you to keep moving versus doing sets that require more rest. This will also allow you to keep the triceps ‘fresh’ for the thruster portion instead of risking a ‘grindy’ thruster. The sHSPU will be very dependent on your ability to work through them but avoid going close to failure (ie. come down if your press out starts to slow down). Please lower the reps if this portion will take you longer then 90 seconds to complete. Then smooth and steady on the toes-to-bar. You can knock out a bigger set on these knowing that you get a reset with the 400 meter run. That run is your opportunity to reset your mindset and view each round as it’s own event – not worrying about the upcoming rounds and letting go of whatever happened in the previous round!
If you have a training parter and want to do this as a partner workout then toggle over to the Invictus Athlete track and take a look at the partner version of this one.