December 18, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold (32/24kg)
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

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

*Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Front Squats & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

B.
Five sets of:
Unsupported Seated Strict Press x 4 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 last week.

C.
Every 4 minutes, for 20 minutes (5 sets) for times:
21/15 Calorie Assault Bike or 25/20 Calorie Bike Erg
15 Overhead Squats (135/95 lbs)
9 Bar Muscle-Ups

Strength Accessory Option
A.
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds

B.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
30 Banded Overhead Triceps Extensions @ 1010
Rest 2 minutes

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3 reps
*Pull the rings as low to your chest as possible, attempting to get your elbows to rise as high as your wrists by pressing down on the rings at the top of the pull-up.
Interval 2 – Muscle-Up Negatives on Low Rings x 2 reps @ 50A1

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1-2 reps

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Squatted Muscle-Up Transitions x 2 reps + Catch Position Hold (for remainder of the interval)
*Starting from the catch position, perform two reps of the squatted muscle-up transition and hold the catch position until the next interval has started. This means that you do not come off the rings for the entire 60 seconds.

Kipping Ring Muscle-Up Progressions –

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Row x 10 reps
Interval 2 – Supine Ring Swing x 5 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Supine Snap Pull Swings x 4 reps
Interval 2 – Kipping Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 5 minutes (10 sets) of:
Kipping Muscle-Up to Catch Position x 1 rep (no dip to complete rep)

Followed by. . .

One set of:
Reverse Snow Angels x 30 reps @ 1010

Engine Accessory Option
Every 6 minutes for 30 minutes (5 sets):
20/15 Calorie Row
20 GHD Sit-Ups
20/15 Calorie Row
20 Jumping Air Squats
20/15 Calorie Row

At the 30 minute mark. . .

Ten sets of:
20 Calorie Run or 300 meter Run
Rest 90 seconds
*Perform this on the 30:00 (after the 5th set from the last workout)