November 30, 2020 – Competition

Invictus Competition Blog Template – November 30 – January 3

Outline:
The upcoming cycle from November 30 to January 3 will be the second phase of building toward the 2021 Open. This will be a short 5 week cycle over the Holiday Season. There will be an opportunity for athletes to continue to develop their strength foundation and aerobic base. In the new cycle we will be continuing to focus on barbell cycling efficiency at varying loads particularly lighter more high rep work while still having to perform higher skilled movements like muscle-ups and handstand walking under fatigue.

Monday:
Activation Upper and Lower
Front Squat (heavy for 10 reps or fewer)
Snatch Technique Work Back Squat (75-85% for 15-25 reps)
High Intensity Conditioning Intervals (30 seconds to 2 minutes) – cyclical work like rowing or assault bike
Possibly add in simple gymnastics work immediately following the conditioning piece.

Tuesday:
Nose Breathing Work
Jerk Progression
Upper-Body Pressing Strength
Aerobic Endurance
Core Stability & Strengthening (5-10 minutes)

Wednesday:
Warm-Up and Activation Clean Technique Work
Back Squat (Heavy + Back Off Reps)
Speed Deadlift Progressions
Aerobic Endurance with Full Body Strength Endurance

Thursday:
Swimming

Friday:
Nose Breathing Work
Front Squat (heavy for 10 reps or fewer)
Barbell Complex (alternate between snatch and clean)
Posterior Chain Accessory Work
Posterior Chain Accessory Work + Upper Body Pressing

Saturday:
Nose Breathing Gymnastics Skill Work
30-Minute EMOM
*Pull-Ups or Vertical Pulling
*Single-Leg Variations
*Upper Pressing (strict variants, push press)
Also use 21 minutes EMOM, followed by 3 rounds for time of…
Aerobic Endurance/Cool Down/Finisher

Sunday:
Mobility and Maintenance

Todays Work:

Movement Primer
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – 4-6 Rocking Box Bridges

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Against a 90 second clock:
20/15 Calories of Assault Bike or Bike Erg*
Max Ring Muscle-Ups in remaining time
Rest 90 seconds and repeat for a total of SIX sets

*Goal is to have 30+ second on the rings.