January 15, 2020 – Invictus Athlete

Primary Training Session
Gymnastics Skills Warm-Up
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

Followed by. . .

Three sets not for time of:
60 second Goblet Squat Hold
5 Farmer’s Hold Dumbbell RNT Split Squats each leg
5 Broad Jumps for Max Distance

A.
Five sets of:
Back Squat x 5 reps @ 4111 @ 77-80% of 1-RM Squat
Rest 2 minutes

B.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 80%
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
20 Alternating Pistols
15 Toes to Bar
10 Hang Cleans (165/115 lbs)

D.
One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band

Followed by. . .

One set of:
3 Minutes of Banded March to 4″ Plate

Followed by. . .

One set of:
100 Banded Hamstring Curls

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.

Strength Accessory Option
A.
Three sets of:
Single-Arm Deadlift x 5 reps each arm
Rest as needed
100-Foot Waiter’s Carry (heavy KB or DB)
Rest as needed

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Running Endurance Option
Four rounds:
300 Meters @ 80%
300 Meters @ 50%
600 Meters @ 80%
100 Meter walk

Total Distance: 5200 meters

Rowing Endurance Option
Five sets for max meters of:
4 Minutes of Rowing
Rest 60 seconds