October 1, 2021 – Invictus Athlete Program

Primary Training Session

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 20 Nose-to-Wall Handstand Shoulder Taps (10 each arm)
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – 10-12 Weighted V-Ups
(hold weight overhead for these)
Minute 3 – 6-8 Strict Ring to Sternum Pull Ups

B.
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

C.
Build to today’s heavy…
Clean & Jerk x 1 rep

Start around 60% and add approximately 5% every lift. Allow yourself 2-3 missed attempts, then move on.

D.
Three sets of:
Back Squat x Max Reps @ Monday’s 1-RM Front Squat Weight
Rest 5-6 minutes between sets.

E.
For time:
35/25 Calories of Assault Bike
25 Thrusters (115/75 lbs)
15 Ring Muscle-Ups

Time cap: 8 minutes

Athlete Notes:
Today’s focus is primarily on our lifting. We want to get some solid positional lifts in at higher percentages in the clean and jerks, and then see how far you can push it on the max reps of back squats! There’s three ways that set should end. The first, and most ideal way, is complete failure – you’re unable to stand back up out of the bottom. The second is if your form starts to break down and you’re compromising safety. The third is if you start to think about it at the top of the rep too much, give yourself one to two breaths and then sit back down. Don’t just stop when it becomes uncomfortable, that’s the point that you’ve probably still got a few reps left!!

When we get to the workout, this is a lot of “go” and then finished with a high skill movement! That first assault bike should be FAST (60-90 seconds). The thrusters are where you can be a little smart, dependent on your gymnastics capabilities. If you’re a muscle-up guru, then push these thrusters and see how well your skills hold up! If you know that muscle-ups are not necessarily in your wheel house, then maybe break the thrusters into a couple sets to save you a little bit going into the skill piece! In an ideal world we are finishing the thrusters in 1-2 sets, and same for the muscle ups, but if that’s not the case, just keep pushing through until the time cap and get them done as best you can!

Optional Additional Work Sessions

*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Engine Accessory Option
For time:
200/140 Calorie Bike Erg or Assault Bike
200/140 Calorie Row or Ski-Erg

*Every 5 minutes, including 3, 2, 1 GO!, perform:
30 Drag Rope Double Unders or 60 Double Unders
15 Wall Ball Shots (30/20 lbs)

Gymnastics Skills Accessory Option
A.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
Three sets, for max reps, of:
Strict Muscle Up + 4 Strict Dips
Rest 2 minutes

Followed by…

Three sets of:
30 second False Grip Ring to Sternum Hold
Rest 60 seconds

Engine Accessory Option
For max calories:
12 minutes of Assault Bike
Rest 2 minutes
10 minutes of Assault Bike
Rest 2 minutes
8 minutes of Assault Bike
Rest 2 minutes
6 minutes of Assault Bike
Rest 2 minutes
4 minutes of Assault Bike

Start at “AB 30” Pace and increase intensity as the time decreases.