April 30, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

12-Minute Mobility for Hip Hinge

and then …

Complete the following kettlebell complex:
Single Arm Kettlebell Swing x 10 reps
Bottoms Up Kettlebell Walk x 50′
Kettlebell Windmill x 5 reps
Alternate Sides

A.
Every 90 seconds until you miss the same weight twice:
Clean + 2 Front Squats

Start at 60% of 1-RM Clean and add 2-3% each set

B.
For time:
60 Burpee Box Jump-Overs (24″/20″)
30 Muscle-Ups
60 Overhead Squats (135/95 lbs)
30 Bar Muscle-Ups

On completion athletes will have SEVEN MINUTES to establish:

3-RM Hang Squat Clean

Post two scores:
1. Time to complete workout
2. Weight successfully lifted for 3-RM Hang Squat Clean

Athlete Notes:
Today we have a long chipper followed by a heavy lift. This resembles something that you would see at a high level competition. If you know this is going to take you longer than 25-30 minutes, set a time cap for yourself before you start. Today you will focus on smart, strategic pacing that will keep you moving consistently and efficiently throughout the session. For example, blasting out of the gates with the fastest burpee box jump-overs of your life probably will not set you up to consistently knock out sets of muscle-ups. Similarly, opening up with a set of 12 muscle-ups probably isn’t smart if your best max effort unbroken muscle-ups was 15. For today’s session, we would rather see consistent movement at a sustainable pace, so you may choose to stick with 6 muscle-ups for 3-4 sets, and then drop to sets of 3-4 muscle-ups maintaining a short break between sets instead of gunning for a big set followed by a long rest and lots of short sets; and you may tackle the overhead squats in sets of 10-15 reps with short breaks.

Once you complete the chipper, it’s time to lift heavy. Pay attention to the clock. In seven minutes, you’re unlikely to get more than 3 meaningful attempts. If you’re switching shoes, you may only be getting two solid attempts. Have in mind what you’re going to be capable of opening up with to build confidence, and how you will make jumps to get to your goal weight with at least 1:50 left on the clock. The lift you take with 5-10 seconds remaining on the clock should be the cherry on top, not the lift you’ll be happy with posting on the leaderboard.

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.

Strength Accessory Option
Four sets of:
20 Banded Box Step-Ups (Left Leg)
20 Banded Box Step-Ups (Right Leg)
20 Tempo Push-Ups @ 1111
20 Strict Hanging Leg Raises @ 2120
20 Single Kettlebell Bent-Over Rows
(two hands on the kettlebell, row to the waist line – not the sternum)

Gymnastics Skills Accessory Option
Static Handstand Hold Progressions –

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Side Pressing Handstand Hold x 40 seconds effort
*Attempt to remove your foot from the wall as long as possible to hold the handstand. Only return your foot to the wall if you begin to lose balance.
Interval 2 – Back to Wall Split Handstand Hold x 40 seconds effort

Followed by. . .

For 60 seconds, perform one set of:
Finger Press

x 30 reps @ 1010

For 60 seconds, perform one set of:
Strict Toes-To-Bar x max reps

Rest 60 seconds, then. . .

Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Toes-To-Bar x 3-5 reps
Interval 2 – Elbow Jacks x 8 reps
*Thighs should make contact with the floor twice per rep- when your feet are together and when your feet are apart.

Followed by. . .

One set of:
Straight Body Ceiling Reaching Crunches x 40 reps

Engine Accessory Option
Every 5 minutes, for 25 minutes (5 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike
50-Foot handstand Walk

Note times for all five sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.