Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Hamstring Floss x 60 seconds per side
and then …
Banded Scarecrow x 2-3 minutes depending on how tight you feel
followed by …
Spend 1-2 minutes working on this drill from one of our favorites, Eric Cressey:
Reach, Round & Rotate
and finish with …
15 Ring Rows (slow and controlled)
15 Push-Ups (slow and controlled)
Skill-Based Movement Primer
Three sets for quality of:
30 seconds Double-Under Practice
15 V-Ups
12 Push Presses (65-135/45-95 lbs)
10 Pull-Ups (fast and efficient)
Rest 2 minutes
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2:30 for 15 minutes (6 sets) of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Increase by 2% on last weeks results. Use Jerk Blocks if possible.
C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1-2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
D.
35-54:
Three sets for times of:
20/15 Calorie Row or Bike Erg
15 Burpees over the Erg
60 Double-Unders
15 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes
55+:
Three sets for times of:
20/15 Calorie Row or Bike Erg
12 Burpees over the Erg
40 Double-Unders
12 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes
Scaling Options for Double-Unders (choose one of the following):
Single-Unders x Double the Reps
Reduce the amount of reps by half
2 Minutes Double-Under Attempts
Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
Knees-to-Chest
V-Ups
Tuck-Ups
Athlete Notes:
Today’s workout can be classified as a classic Invictus sh*t sandwich! We give you the bread (the row on the front end and assault bike on the back end) and fill it in with the yummy stuff between (burpees, double-unders and toes-to-bar)… then you get a little bit of rest, and we make you do it a few more times! There’s two approaches that you can take for today’s workout… first and foremost, we want to see consistency. It doesn’t do you much good to finish the first set in under 4 minutes, and then the next set in 10. Yes, that was a little dramatic, but you get the point. We want to see how hard you can push, rest a bit, and repeat the effort… and then at what point does that pace reach critical drop off? Ideally we are able to complete all three sets in consistent times, but if the first two are similar and the third has significant drop off, we know for the future that maybe we should throttle back slightly for sets one and two. The other approach to this workout is the movements themselves. The rep scheme allows you to set a goal of going unbroken. Challenge yourself to see what you’re capable of! The final option is to disregard all of this, go full send on the first set, and then try to hang on for dear life 🙂
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace