November 6, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

and then …

Three sets not for time of:
60 second Goblet Squat Hold (32/24 kg)
20 Banded Face Pulls
5 Farmers Hold Dumbbell RNT Split Squats each leg

5 Broad Jumps for Max Distance

A.
In 16 minutes, establish a 1-RM Enderton Front Squat Complex
(The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

Compare results to October 9, 2020.

B.
Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift

+ Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch.)

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

Rest until the running clock reaches 11:00, and then…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
For time:
50 Wall Ball Shots (30/20 lbs)
100 Double-Unders
25 Thrusters (95/65 lbs)
100 Double-Unders
Rest until the running clock reaches 10:00, and then REPEAT. Note times for both sets in comments.

Strength Accessory Option
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Strict Pull-Ups x 6-8 reps @ 4111
Station 3 – Stationary Dips x 10 reps @ 3111
Station 4 – Dumbbell Hammer Curls x 10 reps @ 2121

C.
Three sets of:
Double Dumbbell Row x 12 reps
Immediately into. . .
20 Dumbbell Pull-Overs + Band Resistance
Rest 2 minutes

Gymnastics Skills Accessory Option
A.
Every 30 seconds, for 8 minutes (4 sets of each) of:
Interval 1 – Freestanding Handstand Marching

x 20 reps
Interval 2 – Rope Climb Mount x 1 rep
Interval 3 – Rope Climb Mount + Rope Pull-Up Tap

x 2 reps
*Alternate which hand is on top each set.
Interval 4 – Kick to Handstand on Wall with Hands Turned Out x 5 reps

B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Hang Scissor Kicks x 25 seconds

Engine Accessory Option
Ten rounds for time of:
30/22 Calorie Row or Ski-Erg
15/10 Calorie Assault Bike or Bike Erg

Immediately upon completion of the ten rounds. . .

For time:
Run 1-Mile

Record three seperate times:
1. Ten rounds
2. 1-Mile Run
3. Total time