January 1, 2021 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Every 4 minutes, for 12 minutes (3 sets):
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat & Jerk

*Set 1 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 2 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk
*Set 6 = 2 reps @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 85% of 1-RM Clean & Jerk

B.
Take 20 minutes to build to today’s 2-RM Bench Press

C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 20/15 Calories of Rowing or Bike Erg
Minute 2: 15 Toes-to-Bar
Minute 3: 12-15 Thrusters (95/65 lbs)

Strength Accessory Option
A.
Three sets of:
Bridged Decline Dumbbell Bench Press x 10-12 reps @ 3011
Rest 2-3 minutes

These should be heavy! If you make it to 12 reps, you must go up in load for the next set.

B.
Three sets of:
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Tempo Push-Ups x 15 reps @ 1111
Rest 30 seconds
Straight Leg Raises x 10 reps @ 3030
(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 seconds

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

Strict ring muscle-ups require the use of a false grip. Please watch the video at the end of this section for details on the false grip.
If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.

One set of:
Extensor Stretch for False Grip x 30 seconds

Rest 30 seconds, then. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – False Grip Static Hang

x 15 seconds
Interval 2 – Finger Presses x 20 reps @ 1010
Interval 3 – Full Support Hold on Low Rings x 25 seconds + Catch Position Hold x 10 seconds
*Use a ring dip negative to move from the full support to catch position.

Option 1 –
For 60 seconds, perform one set of:
Strict Ring Muscle-Up x max reps
– – – – – – – –
Option 2 –
Spend 60 seconds either practicing or performing:
Muscle-Up Rocking Transitions x max reps
– – – – – – – –
Followed by. . .

Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Bent-Over Kettlebell Row with False Grip (go heavy) x 6 reps (right arm) @ 30X1
Interval 2 – Bent-Over Kettlebell Row with False Grip (go heavy) x 6 reps (left arm) @ 30X1
Interval 3 – Elbow Drops x 10 reps
Interval 4 – Ring Dip x 6-10 reps
*Keep your body vertical and avoid bending in the hips during the ring dips. Scale ring dips if necessary.

One set of:
Ring Swings (small) x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Transition Lifters on Low Rings x 6 reps
Interval 2 – Supine Ring Swings x 4 reps
*You don’t need to get completely horizontal (or higher), but it is necessary to keep your body straight on the forward swing.

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 4 reps
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Ring Dips x max reps
*If you begin to fail, use the scaling option for ring dips as seen here.

Engine Accessory Option
Every 10 minutes, for 20 minutes (2 sets) for times:
70/50 Calories of Assault Bike or Bike Erg*

*Every 90 seconds, including 3,2,1,GO! perform 30 Heavy Rope Double-Unders or 50 Double-Unders

Rest until the running clock reaches 20:00, and then…

Every 10 minutes, for 20 minutes (2 sets) for times:
70/50 Calorie Row or Ski-Erg*

*Every 90 seconds, including 3,2,1,GO! perform 30 Heavy Rope Double-Unders or 50 Double-Unders