December 1, 2020 – Invictus Athlete

Primary Session
Movement Primer
For breathing efficiency and movement quality:
30 Bar-Facing Burpees
50 Overhead Squats (20/15 kg)
1000 Meter Row

*Work on stepping back and/or up from the burpees to find if it helps slow your breathing and maintain a rhythm.
*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.

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.

A.
Six sets of:
Split Jerk x 6-8 reps*
Rest as needed

*Sets 1-2 @ 40% of 1-RM Split Jerk
(3 second pause in dip, 3 second pause in receiving)
*Sets 3-4 @ 50% of 1-RM Split Jerk
(1 second pause in dip, 2 second pause in receiving)
*Set 5-6 @ 60% of 1-RM Split Jerk
(1 second pause in receiving)

Dial in that perfect footwork and solid overhead receiving position.

B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 90 seconds

Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.

C.
Three sets for times of:
Run 400 Meters (Assault Runner if Possible) or 30/20 Calories of Assault Bike
12 Ring Muscle-Ups
Barbell Thrusters*
Rest 5 minutes

*Set 1: 20 reps @ 135/95 lbs
*Set 2: 30 reps @ 95/65 lbs
*Set 3: 50 reps @ 45/35 lbs

D.
Four sets of:
Hanging Knee Raises x 10-12 reps
Rest 30 seconds
Weighted Russian Twists x 10-12 reps each side
Rest 30 seconds
Flutter Kicks x 30 seconds
Rest 90 seconds

Strength Accessory Option
A.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 seconds
Seated Band-Resisted Rows x 30 reps @ 1010
Rest 2-3 minutes

B.
Four sets of:
Cuban Press x 8-10 reps @ 3131
Rest 30 seconds
10 Zottman Curls @ 3131
Rest 30 seconds
Side Plank Hold x 45 seconds each side
Rest 30 seconds

Engine Accessory Option

Every 10 minutes, for 40 minutes (4 sets) for times:
100/70 Calories of Assault Bike

Strongman Option
A.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

B.
Four sets of:
100-Foot Hand Over Hand Rope Pulls

Immediately followed by…
100-Foot Sandbag Bearhug Carry (150+/100+ lbs)
Rest 90 seconds

C.
Four sets of:
100-Foot Sled Push*
immediately followed by…
Sandbag Squats (Bearhug) x Max Reps (If you hit 25+ then it’s too light)
Rest 90 seconds

*Choose a weight that allows you to get 100-Foot on the Push. Try to move the prowler as fast as possible, do not let your heels touch the ground.