October 30, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding 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.
Three sets not for time of:
60 second Goblet Squat Hold
10 High Box Step Ups (5 each leg)
5 High Box Jumps (land tall, step Down)

B.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 2 reps @ 51X1

*Sets 1-2 = @ 65% of 1-RM Front Squat
*Sets 3-4 = @ 70% of 1-RM Front Squat

C.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk
(perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

*Sets 1-2 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 70% of 1-RM Clean & Jerk

Rest 60 seconds, and when the running clock reaches 13:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

D.
Two rounds for time of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
15 Bar-Facing Burpees
10 Shoulder to Overhead (185/125 lbs)

Rest 5 minutes, and then. . .

Two rounds for time of:
400 Meter Run
10 Shoulder to Overhead (185/125 lbs)
15 Bar-Facing Burpees
20 Chest-to-Bar Pull-Ups

Strength Accessory Option
A.
Four sets sets of:
Bearhug Sandbag Squat + Lunge Right + Lunge Left + 50 foot Carrry (150/100 lbs) x 6 reps
Rest 90 seconds

*If you don’t have access to Sandbags then perform Front Racked Double Kettlebell or Dumbbell.

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.
Five sets of:
10 Incline Dumbbell Bench Press
–drop 50%, immediately into–
20 Incline Dumbbell Bench Press
Rest 2 minutes

D.
Three sets of:
Dumbbell Hammer Curls x 10 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
Deadbug Pallof Press x 10 reps each arm
Rest as needed

Gymnastics Skills Accessory Option
A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 3 – Back-To-Wall Handstand Marching x 30 reps

Followed by. . .

Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020

B.
Every minute, on the minute, for 3 minutes (3 sets) of pattern:
Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.

Followed by. . .

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms) x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps

Engine Accessory Option
Against a 4-minute running clock:
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike of Bike Erg
20/15 Calorie Assault Runner or Row
Max Reps of Sandbag Cleans (150/100 lbs) or Alternating Dumbbell Snatches (70/50 lbs)
Rest 2 minutes then repeat for a total of FOUR sets.