Something different…the same!

Weekly Programming Links:  Group Class, Gymnastics, Venice Barbell


Monday, August 25, 2014


Wrist Mobility
Ankle Mobility
Monster Walks, 10 steps each direction
Accumulate 60 sec0nds hanging on bar


Jog 200 meters
10 Inchworms
10 Glute Activation banded squats
10 Easy Ring Rows
10 Easy Pushups
10 Pike Leg Lifts
10 Straddle Leg Lifts
10 Glute Activation banded squats
Jog 200 meters

Cool Down

Theraband Routine
Accumulate 1 minute Hanging on Bar
Sampson Stretch, 1 minute each side
Calf Raises, 2×15 reps each side



Four sets with 45 seconds rest between movements:

Front Squat x 6-8 reps
Strict Pause Ring Dips x 3-5 reps
Strict Ring Rows x 7-10 reps

Notes: Scale the ring dips and rows to allow for full range of motion, use bands or add weight if needed. For the dips, hold the top and bottom position for 3 seconds each rep.  The advanced version of the ring rows is with the feet and hands starting at the same height.



Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster  1 Burpee over the bar
2 Thrusters  2 Burpees over the bar
3 Thrusters  3 Burpees over the bar
4 Thrusters  4 Burpees over the bar
5 Thrusters  5 Burpees over the bar…
…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.

Notes: Recommended weight is 95/65. Dbs may be used for newer athletes or those looking for a variation from the barbell.


**Program Note from CJ at Invictus– The repetition of movements/rep schemes in the program this week is by design! I want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.**


Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat

6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
6 reps @ 70%
4 reps @ 80%
2 reps @ 90%
6 reps @ 80%
4 reps @ 80%

Notes: Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.



Every minute, on the minute, for 15 minutes:

Minute 1 – 45 seconds of Strict Handstand Push-Ups
Minute 2 – Bent-Over Barbell Row x 8-10 reps
Minute 3 – Glute-Ham Raises x 6-8 reps

Notes: Lets do better this week! All HSPU variations should be to full range of motion. If possible, perform the banded harness or L-seated DB strict press. For the glute ham raise, focus on slow down and fast up. Use the GHD, with a band if needed, or the floor variation with a spotter. Try to stick to the EMOM, but don’t worry if you go off a bit, be sure to get all 5 rounds.


Supplemental HSPU work

This work is designed to be performed after class or on your own time. Feel free to scale the volume/movements depending upon how you scaled the conditioning piece above. These drills may be worked into your routine 3-4 times per week.

-5×5 Negative HSPU to deficit – Use 45lb plates to create the deficit, use the banded harness if necessary, and control the entire range of motion.

-5×6-8 Plyo Pushups – DEMO VIDEO.

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