August 25, 2020 – Invictus Athlete

Primary Session
Every 2 minutes for 8 minutes (4 sets):
3-Position Clean x 1 rep

The 3 positions we are looking for are: Hip Clean, Mid-Hang Clean, & Clean from the floor. Use this as a warm-up/preparation exercise. The focus is on getting warm & prepared, not getting to a heavy weight.

A.
Every 2:30, for 15 minutes (6 sets):
Clean Pull with 2-second Pause at Knee + Clean with 2-second Pause at Knee + Jerk

*Set 1: @ 70% of 1-RM Clean
*Set 2: @ 75% of 1-RM Clean
*Sets 3-4: @ 80% of 1-RM Clean
*Sets 5-6: @ 85% of 1-RM Clean

B.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Set 1: 6 reps @ 75%
*Sets 2-4: 3 reps @ 85%
*Set 5: 6 reps @ 75%

C.
Complete rounds of 15, 12 and 9 reps for time of:
Hang Double Dumbbell Squat Clean to Overhead (50/35 lbs)
Burpee Bar Muscle-Up

D.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with a Suitcase Carry x 100-foot (50 Foot each side) between rounds (400-foot total)

1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Strength Accessory Option
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Strict Pull-Ups
5 Overhead Sandbag Tosses (75/50 lbs)

When the running clock reaches 10:00…

Every 2 minutes, for 10 minutes (5 sets):
Sandbag (or D-Ball) Over the Bar x 5 reps

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 5 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

Five sets of:
Bench Press x Max Reps @ 65%
Immediately followed by. . .
150-Meter Row Sprint or 300 Meter Standing Bike Erg with Damper @ 10
Rest 3 minutes

*Bench press sets should be until failure, make sure you have a spotter.
*Row sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.

Gymnastics Skills Accessory Option

Rope Climb Progressions

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Rope Pull-Up Taps x 3-5 reps (right arm)
Interval 2 – Rope Climb x 1 rep
Interval 3 – Rope Pull-Up Taps x 3-5 reps (left arm)
Interval 4 – Rope Climb x 1 rep

Additional information and tutorials –

Rope Foot Hold Tutorial

Bar Muscle-Up Progressions

To watch a full breakdown of the bar muscle-up, please watch this VIDEO.
If you do not yet know how to connect bar muscle-ups, please watch this VIDEO.

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Front Support on Bar x 6-8 reps
Interval 2 – Arch Under Bar Jump to Support x 6 reps

Followed by. . .

Option 1 – (If your bar muscle-up is inconsistent)
Every 15 seconds, for 4 minutes (4 sets) of:
Interval 1 – Air Chair Swing x 2 reps (contiguous)
Interval 2 – Stem Riser x 2-3 reps
Interval 3 – Rest
Interval 4 – Bar Muscle-Up (or attempt) x 1 rep
– – – – – – – –
Option 2 – (If you can perform a bar muscle-up consistently)
Every 15 seconds, for 4 minutes (4 sets) of:
Interval 1 – Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
Interval 3 – Air Chair Swing x 1 rep
Interval 4 – Bar Muscle-Up x 2 reps

Rest 2 minutes, then. . .

Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 1-2 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Muscle-Up x 3-4 reps
Interval 2 – Strict Handstand Push-Ups x 5 reps
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Hollow Body Bounces x 80 reps (FAST)
*Yes, your head and shoulders will also bounce.
Interval 2 – Bar Hang Roll to Inversion x 12-15 reps (slow and controlled)

Engine Accessory Option
Against a 60-second running clock:
10/7 Calorie Row or Ski Erg
Max Push-Ups in remaining time

Rest 60 seconds, and then. . .

Against a 60-second running clock:
10/7 Calorie Bike Erg or Assault Bike
Max Air Squats in remaining time

Rest 60 seconds after the Air Squats and then repeat the entire 4-minute piece a further seven times for a total of EIGHT sets

If you want to add a little ? wear a weighted vest.