December 11, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – 30 second Wall Walks
(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 Alternating Dumbbell Squat Snatches (light load)

Followed by. . .

Three sets of:
60 second Goblet Squat Hold
30 seconds of Air Squats
15 second Assault Bike Sprint
Rest as needed

A.
Every 3 minutes, for 12 minutes (4 sets):
3 Front Squats + 1 Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

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 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than was performed on December 4, 2020.

C.
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 18-20/12-15 Calories of Assault Bike
Minute 2: 20 Barbell Overhead Squats (20/15 kg)
Minute 3: 30-45 second Dumbbell Farmer’s Hold (100/70 lb DBs)

Goal for minute 1 & 2 is to be finished in 45-50 seconds.

Strength Accessory Option
A.
Three sets of:
Bat Wing Holds x 3 reps @ 2118
immediately followed by…
Supinated-Grip Bent-Over Rows x 12 reps @ 2010
(you can either use KBs or a barbell for these)
Rest 2 minutes

B.
Three sets of:
Bent-Over Reverse Dumbbell Flyes x 8-10 reps @ 2011
Rest 30 seconds
Seated Band-Resisted Rows x 15 reps @ 2011
Rest 30 seconds
1-1-2 Dumbbell Bench Press

x 8-10 reps
Rest 60 seconds

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.

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Strict Ring Muscle-Up x 1.1.1.1 (rest 10 seconds between reps)
*If you can currently only perform one strict muscle-up, do not attempt all four. Instead, just do one single and three ring pull-ups with false grip.
Interval 2 – Catch Position Dips on Low Rings x 8 reps @ 11X0
Interval 3 – Ring Dips with Scaling Option x 15 reps
*Since you are following the Level Two programming for strict ring muscle-ups, it is assumed that you can already do ring dips. Use the ring dips with scaling option as an opportunity to challenge yourself by keeping your torso as vertical as possible, descending to the lowest possible point of the dip, and finishing with full extension in the arms. By doing this you will be strengthening the complete range of motion for the dip and protecting yourself from potential future injury.

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Pulses

x 8 reps
Interval 2 – Ring Hang Roll to Inversion x 4 reps @ 40X0
Interval 3 – Band-Assisted Strict Muscle-Up Transitions x 8 reps
*Move through the transition slowly. There should be no pull-up or dip out of the transition.
– – – – – – – –
Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Pulses (with false grip) x 5-10 reps
Interval 2 – Ring Hang Roll to Inversion x 4 reps @ 40X0
Interval 3 – Muscle-Up Rocking Transitions x 2-3 reps
*Use a box to jump up and begin the first rep from the catch position.

Kipping Ring Muscle-Up Progressions –

Option 1 –
Every 60 seconds, for 3 minutes (3 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 2 –
Every 45 seconds, for 3 minutes (4 sets) of:
Mounting Ring Muscle-Up x 1 rep
– – – – – – – –
Option 3 –
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep

Rest 2 minutes, then. . .

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

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Banded Chest Pulls x 20 reps
Interval 2 – Bouncing Scap Pull-Ups x 40 reps

Engine Accessory Option
For time:
1000 Meter Row or 2000 Meter Bike Erg
immediately followed by four rounds of…
400 Meter Run
10 Burpee Box Get-Overs (48/40″) or 10 Burpee Box Jump-Overs (30/24″)

Rest 10 minutes, then repeat. Note times for both sets.