January 18, 2023 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Machine of Choice
30 Second Weighted Bottom of Squat Hold

Followed by…

Three rounds of:
10 Single Arm Dumbbell Presses (each arm)
15 Banded Face Pulls
20 Banded Good Mornings

A.
Every 90 seconds, for 15 Minutes (10 sets) of:
Power Jerk + *Split Jerk @ 65-70%
Rest 60-90 seconds

*Pause for 2-3 seconds in the receiving position of the split jerk

Three sets of:
10 Push Press @ 60%+ of 1-Rm Push Press
Rest as needed

B.
Every 10 minutes, for 30 minutes (3 sets of):
750/650 Meter Row
7 Bar Muscle Ups
25 Wall Ball Shots (20/14lbs to 10′)
7 Bar Muscle Ups
750/650 Meter Row

Bar Muscle Up Modifications:
2:1 Chest to Bar or Toes to Bar

C.
Four sets of:
Close Grip Bench Press x 10 reps @ 3011 tempo
Immediately followed by…
Supinated Grip Strict Pull Ups x Max Reps
Rest as needed

Athlete Notes:
Today’s workout is a classic Invictus sh*t sandwich. We’re looking to move as fast as possible to maximize rest time. Your goal should be to hit the rows at around your 2k pace, jump up on the bar and go unbroken, hang on to the lighter wall ball (we train the 30/20 all the time so this should feel like cake), hit the next 7 bar muscle ups unbroken, and then crank on the final row. Obviously as you continue fatigue will set in, but try to fight it by transitioning quickly from movement to movement. We’re looking for each set to take around 8 minutes or less, giving yourself at least 2 minutes to catch your breath. If you row hard and stay on top of your rest that should be doable, but please modify accordingly to fit that time domain. We don’t want you falling off on round 1 and then being behind from the start. If you have to modify anything, please drop the row meters so that we’re maximizing the skill work.