August 2, 2016 – Invictus Athlete

Session One

A.
Gymnastics Skills Warm-Up

I.
Band-Assisted Upper Anterior Chain Opener

(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

II.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

B.
Three sets for times of:
10/7 Muscle-Ups + 50-Foot Handstand Walk
Rest 3 minutes

Followed by…

Four sets of:
5 Bar Muscle Ups (performed as quickly as possible)
Rest 45-60 seconds

Followed by…

Every minute, on the minute, for 12 minutes:
Minute 1 – 5 Strict Handstand Push-Ups
Minute 2 – 4 Strict Handstand Push-Ups
Minute 3 – 3 Strict Handstand Push-Ups
Minute 4 – 2 Strict Handstand Push-Ups

For athletes who know they can easily perform 42 strict handstand push-ups in the 12 minutes, add a deficit so that the total volume becomes an approrpirate challenge.

C.
Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds

Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.

followed by…

Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds

Session Two
A.
Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after your last jerk of each set)

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 70-75% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 10 reps

Aim for three heavy working sets.

D.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Prone Chinese Plank x 60 seconds
Rest 60 seconds