September 1, 2020 – Invictus Athlete

Primary Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean x 2 reps

B.
Every 3 minutes, for 18 minutes (6 sets):
Clean Lift Off + Clean High Pull + Clean + Front Squat + Jerk

*Set 1 = @ 60% of 1-RM Clean
*Set 2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean

C.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 3 reps @ 85-88%
*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed, but if you think you may miss on the next set, lower it to the bottom %.

D.
Three rounds for time of:
20/15 Calorie Ski-Erg or Row
50-Foot Single-Arm Dumbbell Overhead Walking Lunge (Right Arm – 50/35 lbs)
50-Foot Single-Arm Dumbbell Overhead Walking Lunge (Left Arm – 50/35 lbs)
100-Foot Handstand Walk

E.
Three sets of:
15 Single-Arm Banded Dumbbell Rows
Immediately followed by. . .
20 Bent-Over Gorilla Rows
Rest 90 seconds

Strength Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Sumo Deadlift from Blocks Set at 2″ Below Knee
5 Wide Grip Supinated Pull-Ups

Use straps if you have to but no mixed grip; and no bouncing the weights – learn to reset each rep. Do these barefoot if possible. If you can do more than 5 of the pull-ups easily, please add weight.

B.
Three sets of:
Dumbbell Z Press x Max Reps*
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2 minutes

*We are shooting for a weight that allows you to get about 12 reps. Sitting on the floor, extend your legs in front of you (feet together if possible) and press the Dumbbells overhead.

C.
Three sets for time of:
6 Rope Climbs
100-Foot Sled Push (Heavy)
12 Sandbag Cleans (150/100lb.)*
100-Foot Sled Push (Heavy)
Rest 3 minutes

(If you do not have access to a sandbag perform 20 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.)

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions 

*Strict ring muscle-ups require the use of a false grip. Please watch this video 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.
*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 5 reps
Interval 2 – Ring Pull-Up Negatives with False Grip x 3 reps @ 40A1

Followed by. . .

For 2 minutes, complete one set of:
Strict Muscle-Up x max effort
*Try to get as many reps as possible within the 2 minutes. You may approach this however you choose.

Rest 2 minutes, then. . .

Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 4 reps (slow and controlled descent)
*Be sure to descend to the lowest point possible in the dip negative before initiating the transition negative. This should help you better control the speed of descent.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Ring Muscle-Up x 1 + Ring Dip x 2 reps
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Banded Strict Muscle-Ups x 15 reps

Kipping Ring Muscle-Up Progressions 

Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 –Snap Pulls x 10 reps (no swing)
Interval 2 – Pop Swing x 5 reps
*Keep this swing as small as possible while still creating upward lift via hip extension. A swing too large will not train the movement pattern necessary for the hip driving kipping ring muscle-up.

Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up x max effort

Followed by. . .

For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 reps

Engine Accessory Option
Against a 90-second running clock…
20/15 Calorie Row or Ski Erg
Max Reps of Down-Ups

Rest 60 seconds, and then. . .

Against a 90-second running clock…
20/15 Calorie Bike Erg or Assault Bike
Max Reps of Alternating Jumping Lunges

Rest 60 seconds after the Jumping Lunges and then repeat the entire 5-minute piece five more times for a total of SIX sets. The goal is to have 30+ seconds of down-ups and jumping lunges. If you want to add a little ? wear a weighted vest.