Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

II.
Warm-Up Technique Drills
One set of:
100 Meter Pull – work on smooth roll with hips lifted
Rest 20-30 seconds
100 Meter Kick
Rest 20-30 seconds
100 Meter Breathe Every 3rd Stroke – build from 50-80% effort

Main Set
*Use a kick board for the kicking pieces, and not your times for the 100 meter kicks.

100 Meter Kick
Rest 15-20 seconds
100 Meter Swim @ 75% effort
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
200 Meter Swim @ 60% effort
Rest 20-30 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
300 Meter Swim @ 50% effort

Cool Down
200 Meter Pull – focus on strong pull and glide

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

The post September 26, 2019 – Competition appeared first on Invictus Fitness.

Followed by…

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Then…

A.
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes

B.
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)

The post September 26, 2019 – Performance appeared first on Invictus Fitness.

Followed by…

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Then…

A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock
Minute 4 – 10 Supine Ring Rows @ 21X0

B.
For time:
50 Calories of Rowing on Concept 2
50 Kettlebell Swings
50 Goblet Squats
50 V-Ups

The post September 26, 2019 – Fitness appeared first on Invictus Fitness.

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Then…

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike (or Rowing, Ski or Bike Erg)
10 Burpee Box Jump-Overs (24″/20″)

Challenge…perform at least the first 10 minutes of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.

The post September 25, 2019 – Performance and Fitness appeared first on Invictus Fitness.

A.
Every 5 minutes, for 20 minutes (4 sets):
8 Barbell Reverse Lunges @ 50% of 1-RM Back Squat
15 Goblet Squats (32/24 kg)
20/15 Calorie Row @ 80-85% effort

B.
For time:
100/70 Calories of Assault Bike
100 Wall Ball Shots (30/20 lbs to 10′ Target)

Rest until the running clock reaches 20:00, and then…

C.
For time:
100 Pull-Ups

Rest until the running clock reaches 30:00, and then…

D.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (315/225 lbs)
Box Jumps (30″/24″)

Compare results to August 14, 2019.

E.
Three sets of:
Banded Glute Bridges x 30 reps
Banded Leg Curls x 30 reps

The post September 25, 2019 – Competition appeared first on Invictus Fitness.

B.
Take 15-20 minutes to build to today’s 1-RM Power Clean & Jerk

C.
Every 2 minutes, for 14 minutes (7 sets) for times of:
30 Heavy Rope Double-Unders or 50 Double-Unders
6 Power Clean & Jerks @ 60-70% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

E.
For time:
*400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)

*Every 2 minutes, including at 321GO! perform 20 Air Squats.
**If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)

Compare results to August 13, 2019.

For over 10 years, Invictus has proudly offered various online programs for FREE. To continue to provide you with an excellent program and community, and further enhance the amount of coach interaction and feedback you receive through the program, we will begin charging a small monthly fee for the Competition program. Click here and sign up before October 1 to get the Sea of Green intro pricing of $9/month option (35% off).

The post September 24, 2019 – Competition appeared first on Invictus Fitness.

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Single-Leg Glute Bridges x 10
Station 3 – Dead Bugs x 10-12 reps

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

B.
Five rounds for time of:
12/9 Calories of Assault Bike
12 Dumbbell Push Presses
12 Push-Ups

The post September 24, 2019 – Fitness appeared first on Invictus Fitness.

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Single-Leg Glute Bridges x 10 each leg
Station 3 – Dead Bugs x 10-12 reps

Then…

A.
Every 90 seconds, for 15 minutes (10 sets) of:
Bench Press x 3 reps @ 20X0

Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.

B.
Five rounds for time of:
30 Double-Unders
15 Push Presses (95/65 lbs)
15 Push-Ups

The post September 24, 2019 – Performance appeared first on Invictus Fitness.

Followed by…

Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds

Then…

A.
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Pronated Grip Static Hang x 45-60 seconds (accumulate time, if needed)
Station 4 – Prone Plank x 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks
8 Single-Arm Dumbbell Hang Clean & Jerks

The post September 23, 2019 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 2 minutes, perform:
Front Squat x 1 rep

*Set 1 – 70% of 1-RM
*Set 2 – 80% of 1-RM
*Set 3 – 90% of 1-RM
*Set 4 – 95% of 1-RM
*Set 5 – 100% of 1-RM
*Set 6 – 103% of 1-RM (optional)
*Set 7 – 105% of 1-RM (optional)

Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
40/30 Calorie Row or Bike Erg
40 Strict Handstand Push-Ups
40 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
20 Strict Handstand Push Ups to 4″/2″ Deficit
20 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
10 Strict Handstand Push Ups to 6″/4″ Deficit
10 Toes to Bar
100-Foot Handstand Walk

Compare results to August 12, 2019.

D.
Three sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).

The post September 23, 2019 – Competition appeared first on Invictus Fitness.