December 2, 2020 – Competition

Invictus Competition Blog Template – November 30 – January 3

Outline:
The upcoming cycle from November 30 to January 3 will be the second phase of building toward the 2021 Open. This will be a short 5 week cycle over the Holiday Season. There will be an opportunity for athletes to continue to develop their strength foundation and aerobic base. In the new cycle we will be continuing to focus on barbell cycling efficiency at varying loads particularly lighter more high rep work while still having to perform higher skilled movements like muscle-ups and handstand walking under fatigue.

Monday:
Activation Upper and Lower
Front Squat (heavy for 10 reps or fewer)
Snatch Technique Work Back Squat (75-85% for 15-25 reps)
High Intensity Conditioning Intervals (30 seconds to 2 minutes) – cyclical work like rowing or assault bike
Possibly add in simple gymnastics work immediately following the conditioning piece.

Tuesday:
Nose Breathing Work
Jerk Progression
Upper-Body Pressing Strength
Aerobic Endurance
Core Stability & Strengthening (5-10 minutes)

Wednesday:
Warm-Up and Activation Clean Technique Work
Back Squat (Heavy + Back Off Reps)
Speed Deadlift Progressions
Aerobic Endurance with Full Body Strength Endurance

Thursday:
Swimming

Friday:
Nose Breathing Work
Front Squat (heavy for 10 reps or fewer)
Barbell Complex (alternate between snatch and clean)
Posterior Chain Accessory Work
Posterior Chain Accessory Work + Upper Body Pressing

Saturday:
Nose Breathing Gymnastics Skill Work
30-Minute EMOM
*Pull-Ups or Vertical Pulling
*Single-Leg Variations
*Upper Pressing (strict variants, push press)
Also use 21 minutes EMOM, followed by 3 rounds for time of…
Aerobic Endurance/Cool Down/Finisher

Sunday:
Mobility and Maintenance

Todays Work:

Movement Primer
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up, step down)
5 Unweighted Box Jumps (step down)

Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.

A.
Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B.
Take 10-12 minutes to build to 90% of your 1-RM Back Squat

Followed by…

Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 85-90%

Remember, this is 85-90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

D.
Two sets for times of:
50 Heavy Rope Double-Unders or 75 Double-Unders
25 Dumbbell Thrusters (50/35 lbs)
50 Heavy Rope Double-Unders or 75 Double-Unders
50 Wall Ball Shots (20/14 lbs)
Rest 4 minutes