PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds at moderate pace, nasal breathing
Supinated-Grip Passive Hang on Pull-Up Bar x 60 seconds
Followed by…
Two sets of:
Single-Arm Dumbbell Push Press x 5 … Read More
PERFORMANCE
Warm-Up.
Two sets of:
High Knees
Bunny Hops
Over-the-fence, forwards
Over-the-fence, backwards
Suicides (remain facing forward throughout)
Perform these drills for approximately 50 feet each
Followed by…
Two sets of:
Low Loaded Cossack Squats … Read More
PERFORMANCE
Warm-Up.
Perform the following with a weight plate…
Two sets of:
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10
Plate “Fast Feet” Drill x 15
Followed by…
Two sets of:
Barbell Front Squat … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Be a Fitness Sponge
* Neck Lengthener Stretch
* Magical Quarterfinal Moment for Invictus Member, Veronica!
* Invictus Conversion Chart
PERFORMANCE AND FITNESS
Warm-Up.
One set of:
Row, Run, or Bike x 5-10 minutes at a moderate pace. This untimed warm-up is a great opportunity to practice nasal breathing.
Two Sets of:
Single-Dumbbell Goblet Squat … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Single Arm Hand Plank x 20 seconds per side
Prone Batwing Extensions x 5 slow and controlled repetitions
Single Arm Dumbbell Bench Press x 12-15 reps per side (light to … Read More
PERFORMANCE
Warm-Up.
Two sets of:
“Barbell Clean Mobility”
Kang Squats x 5
Back Rack Elbow Drivers x 30 seconds
Front Squat x 5
Two sets of:
Seated Box Jump x 5
Broad Jump… Read More
PERFORMANCE
Warm-Up.
For the following, you will use one heavy kettlebell and one lighter kettlebell.
Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held … Read More
PERFORMANCE & FITNESS
Warm-Up.
Perform the following with nasal breathing on the Assault Bike
One set of:
Light to moderate pace x 60 seconds, note RPM
Increase pace by 10 RPM x 60 seconds, maintain … Read More
PERFORMANCE
Warm-Up.
Two sets of:
“Weight-Plate Squat Warm-Up”
Ankle T-spine rotations x 3 breaths per side
Tall T-spine rotations x 3 breaths per side
Heels-Elevated Flex and Extend x 6
Front Foot Elevated Split Squat … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* “Pushing Off the Ground” to Correct Hip Height in Oly Lifting
* Top 10 Lessons I’ve Learned from Invictus
* Darren Caine: THAT Guy You … Read More
PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
A-Skip x 50 feet
B-Skip x 50 feet
C-Skip x 50 feet
(How to skip!)
Followed by…
Two sets of:
Assault Bike x 60 seconds at … Read More
performance
Warm-Up.
Three sets of:
Dumbbell Suitcase Carry x 50 feet per arm (keep shoulders square, engage obliques)
Wall-sit with Dumbbell in Goblet Hold x 30 seconds
Frog Pumps with Dumbbell on Lap x 15… Read More
PERFORMANCE
Warm-Up.
Two sets of:
Single-leg Jump Rope x 15 seconds per leg
Ring Row x 5 reps @ 1115 (5 second hold at top, focus on scapular retraction with ribs down)
Arm-plank Elbow-scratchers x … Read More