December 3, 2018 – Invictus Athlete

Primary Strength Session
Mobility and Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 6 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

C.
In 15 minutes or less, establish a 4-RM Back Squat

Rest 3 minutes, and then…

D.
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 4 reps @ 90% of today’s 4-RM weight

Primary Conditioning Session
Against a 6-minute running clock, perform the following for max meters/calories:
4 Minutes of Rowing (for max meters)
Immediately followed by. . .
21 Thrusters (115/75 lbs)
Max Calorie Assault Bike in remaining time

Rest 3 minutes between sets, and complete a total of four sets. Record the total meters on the erg and calories on the assault bike for each 6-minute interval. Don’t be scared to make these hurt a little!

Compare results to October 22, 2018

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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
A.
Three sets, for max reps, of:
Glute Ham Raise (perfect reps)
Rest 90 seconds

B.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Prone Chinese Planks x 60 seconds
Rest 30 seconds
Banded Face Pulls x 30-40 reps
Rest as needed

Assault Bike Conditioning Option
Forty sets of:
30 seconds of Assault Bike
Rest 30 seconds

Be consistent across the 40 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds and the same pace as November 19.

Gymnastics Skills Option
A.
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Three sets of:
Max Reps of Unbroken Strict Muscle Ups
Rest 60 seconds

C.
Two sets of:
50-Foot Handstand Walk
4 Rope Climbs (15′)
50-Foot Handstand Walk
Rest 3 minutes