Mobility, Activation and Warm-Up
Spend 5-8 minutes rolling out your lats, pecs and around the scapula.
Band Distracted Lat Stretch x 30 seconds per side
Banded Perfect Stretch x 30 seconds per side
and then …
CrossOver Symmetry x 10 reps with each drill:
CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill
and finish with …
Kettlebell Complex x 2-3 sets:
Halos x 5 each direction
Press x 5 each side
Windmills x 5 each side
Bottoms Up Carry x 50 yards each side
Single-Arm Front Rack Alternating Reverse Lunges x 6 reps per side
Rest as needed
Gymnastic Skills & Drills
35-54:
Three rounds, not for time, of:
Bar Muscle-Ups x 1-4 reps
Alternating Pistols x 12-14 reps
Double-Unders x 50 reps (goal is to be unbroken)
55+:
Three rounds, not for time, of:
Chest-to-Bar Pull-Ups x 1-4 reps
20/14 lbs Medicine Ball Box Step-Ups x 12-14 reps
Double-Unders x 35-40 reps (goal is to be unbroken)
Clean Progressions
Take 10-15 minutes to build to 245/170 lbs Clean; 55+: 155/105 lbs.
Gymnastic Interval Conditioning
35-54:
Three rounds for times of:
20 Chest-to-Bar Pull-Ups
5 Cleans (245/170 lbs)
Rest 90 seconds
55+:
Three rounds for time of:
20 Chin-Over-The-Bar Pull-Ups
5 Cleans (155/105 lbs)
Rest 90 seconds
Please do not risk tearing your hands. Reduce the reps if needed or omit a set if you feel your hands may tear. Please reduce the load if the cleans are more than 80% of your 1-RM.
Posterior Chain Accessory Work
Three sets of:
GHD Weighted Hip Extensions x 8-10 reps @ 2011
Rest 60 seconds
Wall Slides x 5 reps (slow and controlled)
Rest 60 seconds
OPTIONAL Additional Assault Bike Conditioning Session
35-54:
Every 6 minutes, for 24 minutes, complete (4 sets):
Assault Bike x 20/15 calories
5 100/75 lbs Sandbag (or D-Ball) Cleans over the shoulder
30-Foot 50/35 lbs Dumbbell Overhead Lunges (must switch hands at the 15-Foot mark)
55+:
Every 6 minutes, for 24 minutes, complete (4 sets):
Assault Bike x 18/12 calories
5 75/50 lbs Sandbag (or D-Ball) Cleans over the shoulder
30-Foot 35/20 lbs Dumbbell Overhead Lunges (must switch hands at the 15-Foot mark)
A day behind, so now Wednesday morning for me.
MAW done, Crossover full protocol
Gymnastics: 3/3/4 BMU, pistols UB, DU 50/40-10/30-20
Cleans: built from 45 to 65 kg, failed 67 kg.
Conditioning: 11:45 min. Felt slow this morning. PU 10/5/5 then in sets of 5. Cleans at 55 kg, singles.
Accessories completed. Hip extensions with 20 kg plate.
Optional later today!
Optional done. AB 1:09/1:05/1:05/1:05
Sandbag clean over shoulder with 88 lbs ish
Walking lunges outdoor. About 1:40 remaining but took it slow in transitions.
Gym: 3 rds: 4 mu, 14 pistols, 50 DU unbroken
clean: finished at 205
conditioning: 55+. rd1: :56, rd2: :57, rd3: :59 total time 5:52 Pullups unbroken
Great job with your pull ups!
They felt great today!
A day behind, so Monday’s sessions today MAW done, Kettlebells OHS with 16 kg x 2 Snatches: Built from 38 kg to a new PR of 51 kg (+1 kg) and was very close to hit 52 kg. Felt technically off today, but just kept going. Back squats: 60 kg and 70 kg, felt good! Isabel: Scaled to 40 kg (heaviest I have done so far) in 5:45 min (previous was 6:16 min with 35 kg) Accessories completed Optional rowing session: total 215 calories (last time 208) 1. 32 2. 46 3. 59 4. 46 5. 32 Can I have… Read more »
Congrats on your PR! And yes, my email is nichole@invictusathlete.com
MAWU) done
Gymnasty) done 4 BMU / 14 pistols / 50 DU UB across except a trip on rd 3 🙁
Cleans) done (up to 245#)
Condo) scaled to 225#: 2:40 / 2:52 / 3:32 — C2B UB, slow singles on cleans
Accessory) done
Great job with your BMU!!
A. 2 bar MU no pistols leg knee was not warmed up did goblet squats new rope getting 32-35 ub but did 50
B. Ugly mess hit 175 missed 195 dropped missed 175/165 sip I did heavy snatch instead
C. 20 CTB /5 squat snatch @145
1. 4:24/4:04/3:38 with rest 16:08
D. Done
30# for hip ext added 15 GHD sit ups in as well
Solid work!
Optional: Short on time. Did accessory as warmup. Cut rounds down to 3.5 min instead of 6m for 4 rounds. Still plenty of time to rest.
Yeah everyone went way faster on that piece than I expected lol!