October 23, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Handstand Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

A.
Every 3 minutes, for 12 minutes (4 sets):
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second 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.

B.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

*Set 1 = @ 93-95% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 85% of 1-RM Enderton Front Squat Complex

*Note: If you don’t know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

*Sets 1-2 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 77.5% of 1-RM Snatch

Rest 60 seconds until the running clock reaches 11:00, and then…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 82.5% of 1-RM Snatch

D.
Against a 12-minute clock, perform the following…
“Friendly Fran”
Three rounds for time of:
21 Thrusters (115/80 lbs)
21 Chest-to-Bar Pull-Ups

In the remaining time…

Establish a 1-RM Clean + Front Squat

Post your time for Friendly Fran and your heaviest successful load for the complex.

Strength Accessory Option

A.
Three sets of:
Banded Barbell Deadlifts x 10-12 reps @ 30X1
Rest 2 minutes

B.
Three sets of:
Band-Resisted Quadruped Hip Extension x 15 reps each @ 1011
Rest 45 second
Supine Leg Lowering x 12 reps @ 4111
Rest 45 seconds

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Left Leg Single-Leg Hip Thrusts @ 2011
10 Right Leg Single-Leg Hip Thrusts @ 2011
10 Hanging Med-Ball Hamstring Curls

D.
Three sets of:
Lean Away Strict Ring Pull-Ups x 5-6 reps @ 4111
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 2 minutes

E.
Three sets of:
Banded Biceps Curls x 20 reps
Rest 30 seconds
Chin-Over-Bar Hold x 20-30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Single-Arm Pallof Press x 10-12 reps each arm
Rest as needed

Gymnastics Skills Accessory Option
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 8 reps
Interval 2 – Handstand Walk to Wall x 3 meters + Back-To-Wall Handstand Marching x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Freestanding Handstand Marching x max reps (accumulate reps throughout several attempts if necessary.

B.
Every 20 seconds, for 2 minutes (6 sets) of complex:
Rope Climb Mount + Rope Pull-Up Taps x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rope L-Hang + Toes-To-Rope x 5 reps

*Alternate which hand is on top each set.

Followed by. . .

One set of:
Rope L-Hang Pull-Ups x 20 reps (10 reps each hand)

Engine Accessory Option
Against a 4-minute running clock:
30/22 Calories of Bike-Erg or Assault Bike
15 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)
Max Calories of Ski-Erg or Row in remaining time
Rest 2 minutes and repeat for a total of FIVE sets.