December 16, 2020 – Invictus Athlete

Primary Session
Movement Primer
Four sets of
5 Depth Jump with a Vertical Take-off
(High Box)
15 Second Assault Bike Sprint
Rest 60 seconds

A.
Build to 85-90% of your 1-RM Power Clean, and then…

Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Front Squat x 1.1 @ 80-85% of your 1-RM Power Clean

Perform a power clean followed by a front squat, drop the bar and reset then repeat.

B.
Against a 2:30 clock:
100 Double-Unders
50-Foot Handstand Walk
Max Reps of Power Cleans in remaining time
Rest 90 seconds and repeat for a total of FOUR Sets

Set 1: 55% of 1-RM Power Clean
Set 2: 60% of 1-RM
Set 3: 65% of 1-RM
Set 4: 70% of 1-RM

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

C.
Five sets for max reps of:
60 second Row or Ski-Erg
60 seconds of Wall Ball Shots (20/14lb.)
60 seconds of Burpee Over the Erg
60 seconds Rest

Record score as total rep/calories for each of the 5 sets.

Aerobic/Gymnastics Accessory Option
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
10 Strict Handstand Push-Ups to (0-4″ Deficit)

At the 15 minute mark. . .

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
5 Burpee Bar Muscle-Up

At the 30 minute mark. . .

Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
15 Pull-Ups

Running Endurance Option

Five sets for times of:
Run 1000 Meters
Rest 2 minutes

*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace

Rowing Endurance Option
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds

Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.