December 10, 2019 – Invictus Athlete

Primary Training Session
A.
Three rounds of:
300 Meter Row
20 Barbell Overhead Squats (45/35 lbs)*
10 Burpees Over the Erg

*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Three sets of:
Jerk Balance x 3-4 reps
Rest as needed

followed by . . .

Three sets of:
Drop to Split x 6-8 reps
Rest 60 seconds

C.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 1 Jerk @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean + Jerk @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%

D.
Three sets of:
Incline Reverse Flies x 8-10 reps @ 3011
Rest as needed
L-Sit (or Progression with Boxes) x 30-45 seconds
Rest as needed

Same as last week…progress in weight if possible.

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.

Gymnastics Skills Accessory Option
A.
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Wall Climb + Hand Plank

x 10 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Hand Plank Shoulder Taps x 20 reps

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Wall-Facing Handstand Marching

x 30 reps

Followed by. . .

One set of:
Rocking Box Bridges x 15 reps

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)

Assault Bike Conditioning Option

Every 4 minutes, for 28 minutes (7 sets):
30/20 Calorie Assault Bike

Hit these hard! Note times for each set.

Aerobic Capacity Accessory Option

Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
20/15 Calorie Ski-Erg or 20 Burpees
Rest 3 minutes