December 17, 2019 – Invictus Athlete

Primary Training Session
A.
Not for time, but for breathing efficiency and movement quality:
500 Meter Row

Followed by. . .

Two rounds of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Burpees

Followed by. . .

500 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 90 seconds, for 6 minutes (4 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

C.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean + Jerk @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean & Jerk @ 90%

D.
Five sets of:
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)
Rest 60 seconds
Stationary Dips x 20 reps @ 10X1
(hold at the top for a 1-second count)
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Gymnastics Skills Accessory Option

A.
Spend 3 minutes working on proper hand and foot placement for a kick to handstand

.

Immediately followed by. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Headstand Fall-Over x 15 reps
Mini Handstand or Mini Release Handstand x 30 reps
Rocking Box Bridges

x 10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Wall-Facing Split Handstand Hold x 20 seconds

Followed by. . .

One set of:
Handstand Shoulder Shrugs x 10 reps

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 30 reps
Interval 3 – Straight Leg Bottom Balance x 40 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Plank x 50 seconds

Assault Bike Conditioning Option
Every 90 seconds, for 24 minutes (16 sets) for times:
Assault Bike 15/10 Calories

Please note times for each of the 16 sets.

Aerobic Capacity Accessory Option

For time:
100/70 Calorie Assault Bike or Bike Erg
1-Mile Sled Drag
100/70 Calorie Assault Bike or Bike Erg

Load sled so that you will be constantly moving for the full mile.