January 19, 2016 – Invictus Athlete

Session One
A.
Every 90 seconds, for 15 minutes (10 sets) of:
1 Clean Lift-Off with Pause at Knees + 1 Clean Pull + 1 Power Clean

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

B.
Every two minutes, for 16 minutes (8 sets):
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%

C.
For time:
45 Calories of Rowing on Concept 2
45 Shoulder to Overhead (155/105 lbs)
45 Deadlifts (155/105 lbs)

Session Two
Gymnastics Skills Warm-Up
I.
Band-Assisted Upper Anterior Chain Opener
(click above to watch video and understand the drill)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

II.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

III.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

A.
Three sets for times of:
10/7 Muscle-Ups + 50′ Handstand Walk
Rest 3 minutes

Followed by…

Four sets of:
5 Bar Muscle Ups (performed as quickly as possible)
Rest 45-60 seconds

Followed by…

Every minute, on the minute, for 12 minutes:
Minute 1 – 5 Strict Handstand Push-Ups
Minute 2 – 4 Strict Handstand Push-Ups
Minute 3 – 3 Strict Handstand Push-Ups
Minute 4 – 2 Strict Handstand Push-Ups

For athletes who know they can easily perform 42 strict handstand push-ups in the 12 minutes, add a deficit so that the total volume becomes an approrpirate challenge.

B.
Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Dumbbell Chinese Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds

C.
CHOOSE ONE OF THE FOLLOWING
Option 1

Ten sets of:
Row 500 meters @ 2000 meter PR pace
Rest 60 seconds

OR

Option 2
Six sets of:
60 seconds Assault Bike @ 70+/80+ RPM
30 seconds of Sled Drag
Rest 3 minutes

*Sled push should be one continuous effort with no stops. Do not load it so heavy that you cannot maintain movement for 30 seconds.