December 4, 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 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.
Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.

B.
Build to 85-90% of your 1-RM Power Snatch, and then…

Every 2 minutes, for 16 minutes (8 sets):
Power Snatch + Overhead Squat x 1.1.1 @ 70-75% of your 1-RM Power Snatch

Perform a power snatch followed by an overhead squat, drop the bar and reset then repeat for a further 2 reps.

C.
For time:
500 Meter Row
200-Foot Handstand Walk
250 Meter Row
20 Burpee Box Get-Overs (48/40″) or Burpee Box Jump-Overs (30/24″)

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

D.
Four sets of:
Tempo Front-Racked Double Kettlebell Squat x 8-10 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds