July 21, 2021 – Competition Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Skill-Based Movement Primer
Three sets for times of:
30/22 Calories of Rowing
4 PERFECT Muscle-Ups + 8 Ring Dips
12 Push Presses (95-135/65-95 lbs)
10-15 Chest-to-Bar Pull-Ups (fast and efficient)
Rest 2 minutes

A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance

x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

D.
Three sets for times of:
20/15 Calorie Row or Bike Erg
30 Wall Ball Shots (30/20 lbs)
60 Drag or Heavy Rope Double-Unders (or 80 Double-Unders)
20 Toes-to-Bar
20/15 Calorie Assault Bike
Rest 3 minutes

Athlete Notes:
Today’s workout can be classified as a classic Invictus sh*t sandwich! We give you the bread (the row on the front end and assault bike on the back end) and fill it in with the yummy stuff between (wall balls, double-unders and toes-to-bar)… then you get a little bit of rest, and we make you do it a few more times! There’s two approaches that you can take for today’s workout…first and foremost, we want to see consistency. It doesn’t do you much good to finish the first set in under 4 minutes, and then the next set in 10. Yes, that was a little dramatic, but you get the point. We want to see how hard you can push, rest a bit, and repeat the effort…and then at what point does that pace reach critical drop off? Ideally we are able to complete all three sets in consistent times, but if the first two are similar and the third has significant drop off, we know for the future that maybe we should throttle back slightly for sets one and two. The other approach to this workout is the movements themselves. 30 wall balls, 60 heavy rope double-unders, and 20 toes-to-bar are numbers that can be completed unbroken. Challenge yourself to see what you’re capable of! The final option is to disregard all of this, go full send on the first set, and then try to hang on for dear life. 🙂 (We don’t recommend that option, but would love to hear how it all plays out if you choose it.)