September 15, 2020 – Invictus Athlete

Primary Session
A.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Clean x 1 rep

The 3 positions we are looking for are: Hip Clean, Mid Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.

B.
Every 3 minutes, for 18 minutes (6 sets):
Clean Pull + Clean + Front Squat

*Sets 1-2: 1 rep @ 75% of 1-RM Clean
*Sets 3-4: 1 rep @ 80%
*Sets 5-6: 1 rep @ 85%

C.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 90%
*Sets 5-7 = 3 reps @ 85%

D.
For time
30/22 Calories of Ski-Erg or Row
100-Foot Handstand Walk
15 Muscle-Ups
20/15 Calories of Ski-Erg or Row
75-Foot Handstand Walk
10 Muscle-Ups
10/7 Calories of Ski-Erg or Row
50-Foot Handstand Walk
5 Muscle-Ups

E.
Four sets of:
Chest Supported Dumbbell Rows x 10-12 reps @ 2111
immediately followed by…
Banded Biceps Curls x 20 reps @ 20X1
Rest 90 seconds

Strength Accessory Option
A.
Every minute, on the minute, for 7 minutes:
5 Supinated-Grip Bent-Over Barbell Rows*
10 second Max Effort Assault Bike Sprint

B.
Four sets of:
Bench Press x Max Reps @ 70%
Immediately followed by. . .
20/15 Calorie Assault Bike Sprint
Rest 3 minutes

*Bench press sets should be until failure, make sure you have a spotter.
*Assault Bike sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

*Strict ring muscle-ups require the use of a false grip. Please watch this video: https://youtu.be/qtTFlebmpsE

One set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips (with or without scaling option) x 6-8 reps
Interval 2 – Strict Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3-5 reps
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.
Interval 2 – Strict Muscle-Up x 1 rep

Followed by. . .

For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Use as little assistance as possible.

Kipping Ring Muscle-Up Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull with Small Backswing x 6 reps
Interval 2 – Supine Snap Pull Swing x 6 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Mounting Ring Muscle-Up x 1.1 reps (singles)
*These can be rising or rowing style muscle-ups. Rest 10 seconds between reps. Be very aggressive with the snap pull before the transition.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Ring Muscle-Up x max reps
Interval 2 – Rest

Engine Accessory Option
Six sets for times of:
20/15 Calorie Ski Erg or Row Sprint
Rest 30 seconds
20/15 Calorie Bike Erg or Assault Bike Sprint
Rest 30 seconds
20/15 Calorie Row Sprint or Burpee
Rest 30 seconds
20/15 Calorie Assault Runner or 200 meter Run
Rest 90 seconds

Note your times per set, and then total time for the duration of the workout.