December 4, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 second Nose-to-Wall Handstand Hold
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Wide-Grip Pull-Ups x 6-8 reps
Minute 3 – 6-8 Single Dumbbell Overhead Reverse Lunges (each arm)

and then …

Three sets of:
60 second Goblet Squat Hold
5 High Box Jumps (Step Down)
15 second Assault Bike Sprint
Rest as needed

A.
Every 3 minutes, for 15 minutes (5 sets):
2 Front Squats + 2 Jerks

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk

When the running clock reaches 15:00…

Every 2 minutes, for 6 minutes (3 sets):
Front Squat & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

B.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up.

C.
Every 3 minutes, for 36 minutes (3 sets of each):
Station 1 – 40/30 Calories of Assault Bike
Station 2 – 20 Kettlebell Swings (32/24 kg) + 30 Wall Ball Shots (20/14 lbs)
Station 3 – Run 400 Meters
Station 4 – 20 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups

Strength Accessory Option
A.
Four sets of:
Tall Kneeling Single-Arm Dumbbell Push Press x 6-8 reps each arm @ 20X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X0
Rest 60 seconds

B.
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest as needed

Engine Accessory Option
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Assault Bike or Bike Erg
Air Squats

Rest 5 minutes, and then. . .

Complete rounds of 40, 30, 20 and 10 reps/calories of:
Row or Ski-Erg
Air Squats

Rest 5 minutes, and then. . .

Complete rounds of 40, 30, 20 and 10 reps/calories of:
Machine of choice
Air Squats

If you want to add a little ? perform wearing a weighted vest.

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

Strict ring muscle-ups require the use of a false grip. Please watch the video at the end of this section for details on the false grip.

If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO

before performing this section.

*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.

For 2 minutes, perform one set of each:
Extensor Stretch for False Grip x 30 seconds
Strict Ring Muscle-Up Scaled on Low Rings x 4 reps
Rest for the remaining time, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Strict Muscle-Up x 1-3 reps (singles or multiples)
*If you find that you are struggling with finishing the sets, cheat the muscle-up (video at bottom of section) as necessary.

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up with False Grip

x 2-4 reps @ 30X1
Interval 2 – Ring Dips x 4 reps @ 30X1

Followed by. . .

For 60 seconds, perform one set of:
Squatted Ring Muscle-Up Scaled on Low Rings x 10 reps
*Move slowly through this movement.

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Pulses x 8 reps (false grip preferred but not necessary)
Interval 2 – Ring Dips x 6-8 reps

Kipping Ring Muscle-Up Progressions –

For 60 seconds, perform one set of:
Pike Stretch x 45 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Speed Swings x 4 reps
Interval 2 – Rowing Muscle-Up Transition on Low Rings x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rowing Transition Lifter Swings x 3 reps
*Use great caution on these. Though the goal is to gain as much height as possible, it’s also necessary to descend safely. Simply put, one of the safest ways to come down is to keep your feet high in front of you and eccentrically load your arms like a negative pull-up, and allow the legs to swing down once your arms are at full extension.

Followed by. . .

For 3 minutes, perform:
Mounting Ring Muscle-Up

x 1 rep
*The goal is to catch each muscle-up with the most height possible utilizing the rowing transition lifter swing. Rest as needed between reps.

Followed by. . .

For 60 seconds, perform one set of:
Kipping Ring Muscle-Up x max reps