November 26, 2019 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1: 60 Double-Unders
Minute 2: 4 Kettlebell Deadlifts + 4 Kettlebell Hang Clean to Overhead + 8 Alternating Front-Racked Kettlebell Reverse Lunges (16-24/12-16 kg KBs)
Minute 3: 30 Seconds of Assault Bike @ 80-85% Effort

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Three sets of:
Jerk Balance x 3-4 reps
Rest as needed

followed by . . .

Three sets of:
Drop to Split x 6-8 reps
Rest 60 seconds

C.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65-70% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 75-80% of 1-RM Clean & Jerk

D.
Five sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Face-Down Chinese Plank x 60 seconds
Rest 60 seconds

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.

Gymnastics Skills Accessory Option
A.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
Rocking Box Bridges x 10 reps (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

B.
Every minute, on the minute, for 5 minutes (5 sets) of:
Wall-Facing Handstand Marching x 20 reps

Immediately followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Back-To-Wall Handstand Marching x 20 reps

Immediately followed by. . .

Every two minutes, for 6 minutes (3 sets) complete:
Wall Climb + Walk Away and Back x 2 reps

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Elbow Jacks x 20 reps

D.
For 2 minutes, perform one set of:
Elbow Plank x 2 minutes

Assault Bike Conditioning Option
Every 3 minutes, for 24 minutes (8 sets) for max calories:
45 seconds of Assault Bike

Hit these hard! Note calories achieved in each 45 second set.

Aerobic Capacity Accessory Option
For time:
50 Calories of Rowing
10 Calories of Assault Bike
200 Meter Run
40 Calories of Rowing
20 Calories of Assault Bike
200 Meter Run
30 Calories of Rowing
30 Calories of Assault Bike
200 Meter Run
20 Calories of Rowing
40 Calories of Assault Bike
200 Meter Run
10 Calories of Rowing
50 Calories of Assault Bike
200 Meter Run