March 14, 2016 – Invictus Athlete

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday.

If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow either today’s or Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday – and take them at an intensity that is reasonable based on how you’re feeling.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open.

If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.

Session One
Gymnastics Skills Warm-Up
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

A.
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 5 reps @ 85%
Rest 2-3 minutes between sets

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

Perform these for perfect speed and mechanics, not for load.

C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Session Two
A.
Every minute, on the minute, for 6 minutes:
Legless Rope Climbs

*Set 1 – 3 Legless Rope Climbs
*Set 2 – 2 Legless Rope Climbs
*Set 3 – 1 Legless Rope Climb
*Set 4 – 3 Legless Rope Climbs
*Set 5 – 2 Legless Rope Climbs
*Set 6 – 1 Legless Rope Climb

If you know that this rep scheme will be too easy for you, please alternate minutes between 3 and 2 legless rope climbs.

If you know that this rep scheme will be too difficult for you, please alternate minutes between 2 and 1 legless rope climbs.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 10 reps @ 65%
*Set 2 – 8 reps @ 70%
*Set 3 – 6 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 4-5 reps @ 85%

C.
Against a 3-minute running clock, complete:
Row 500 Meters
95/65 lb Thrusters x Max Reps
Rest 3 minutes between sets, and perform a total of 4 sets.