September 22, 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 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 3 reps @ 65% of 1-RM

C.
Every 2:30, for 20 minutes (8 sets):
Back Squat
*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM.

D.
For time:
30/22 Calorie Assault Bike
30 Strict Handstand Push-Ups
50-Foot Handstand Walk
20/15 Calorie Assault Bike
20 Strict Handstand Push-Ups
50-Foot Handstand Walk
10/7 Calorie Assault Bike
10 Strict Handstand Push-Ups
50-Foot Handstand Walk

Handstand Walk alternatives:

For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

Compare results to August 11, 2020.

E.
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps each arm @ 31X1
Rest 30 seconds
Straight Arm Press Downs x 20 reps
Rest 2 minutes

Strength Accessory Option
A.
Every minute, on the minute, for 7 minutes:
5 Weighted Supinated-Grip Pull-Ups
5 Weighted Stationary Dips

Aim to perform your max weight for 5 reps – you shouldn’t be able to do more.

B.
Four sets for times of:
10 Double Kettlebell Front Squats* (32/24 kg)
10 Bar Muscle-Ups
100 Meter Sled Sprint (unloaded)*
Rest 4 minutes

Gymnastics Skills Accessory Option
Rope Climb Progressions –

Every 30 seconds, for 90 seconds (3 sets) of:
Rope Climb Mount x 1 rep

Rest 30 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 rep
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Hang Rope Pull-Ups x 4-6 reps
*You can opt to tuck your legs if the L-hang is too difficult.
Interval 2 – Rope Hang Scissor Kicks x 20 reps (10 reps each leg, alternating)

Bar Muscle-Up Progressions –

Every 30 seconds, for 60 seconds (2 sets) of:
Bar Jump-Up to Full Support x 4-5 reps (challenge yourself with a height where you may potentially miss a rep)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Arch Under Bar Jump to Support x 3 reps (use the same height as the previous exercise)

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Air Chair Swing x 1 rep
*Please be sure that you are moving through the order below and identifying any mistakes leading up to the air chair position:
1. Bad cheerleader jump
2. Target reach swing (for bar muscle-up)
3. Loading position (with chin up!)

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 1 rep

Followed by. . .

One set of:
Bar Muscle-Up x max reps (60 second cap)

Engine Accessory Option
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Push-Ups
60 seconds of Bike Erg or Assault Bike
60 seconds of Air Squats
Rest 60 seconds

If you want to add a little ? wear a weighted vest.

Compare results to August 11, 2020.