January 22, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation

Band Distracted Hip Flexor Stretch x 60 seconds per side
PVC Pipe Pass Thrus x 20 reps

Two sets of:
Floor Slides x 8-10 reps
Deep Squat Progressions x 5 reps
Kettlebell Windmill x 5 reps per side

Warm-Up Flow
Three sets at a steady, controlled pace of:
12/9 Calories of Assault Bike
12 Overhead Squats (20/15 kg)
10 Ring Rows

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
In 12 minutes build to today’s “heavy” Hang Clean + Jerk

B.
Every 3 minutes, for 21 minutes (7 sets) for times of:
12 Deadlifts @ 60-70% of 1-RM C&J
9 Bar-Facing Burpees
6 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

C.
For max reps:
60 seconds of Assault Bike (for calories)
Rest 2 minutes
60 seconds of Chest-to-Bar Pull-Ups

NOTE SCORES, and rest until recovered before the next portion.

Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Assault Bike x 30% of today’s 60 second max
Chest-to-Bar Pull-Ups x 30% of today’s 60 second max

*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 40 calories of Assault Bike in 60 seconds, and 40 chest-to-bar pull-ups in 60 seconds in the max reps test, you would perform 12 calories of Assault Bike and 12 chest-to-bar pull-ups every minute until you failed to get those reps in within the minute.

If you approach 100 total pull-ups in the session, shut it down and note that you elected to stop there.

Athlete Notes:
Similar to last week, we are having you move from heavy lifts into cycling power cleans with an elevated heart rate. Please focus on quick transitions, fast burpees and cycling your power clean & jerks immediately upon finishing your burpees. We do not want you spreading out the work over 3 minutes, we are looking for the fastest times for each set. Try to focus on bringing your heart rate down during your rest. Your heart rate will be elevated if you do touch and go power clean & jerks but you will also earn extra rest time to bring it back down.

Please rest until recovered to tackle the last piece. You DO NOT need to go unbroken during the initial 60 seconds of testing. We are looking for max reps, so accumulate as many reps as possible. This needs to be maximal effort for both movements since you get to rest until recovered. Just like last week, we are looking for volume accumulation over a period of time. We’d rather see someone break early to avoid muscle failure than someone knock out big sets but hit a wall in minute three.

D.
Three sets of:
Bridged Dumbbell Bench Press x 8-10 reps @ 3011
Rest 60 seconds
Barbell Biceps Curls x 12 reps @ 3111
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 15 Barbell Biceps Curls (20/15 kg).”

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions 

One set of:
Strict Muscle-Up Negatives x 3 reps (slow and controlled)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Strict Ring Muscle-Up to Catch Position x 1-2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Pulses (with false grip) x 6 reps
Interval 2 – Squatted Muscle-Up Transition x 5 reps (slow and controlled)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Hold x 15 seconds
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Elbow Drop Push-Ups x 5 reps

Kipping Ring Muscle-Up Progressions

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Ring Swings x 10 reps
*Keep these swings at a medium height and focus on body positioning, keeping the arms behind your ears on the forward swing and a long stretched body on the backswing.
Interval 2 – Large Ring Swings x 3-5 reps

Followed by. . .

Every 15 seconds, for 2 minutes (4 sets) of complexes:
Interval 1 – Cast Swing + Speed Swing x 1 rep
Interval 2 – Cast Swing + Shove Pop Swing

x 1 rep

Rest 60 seconds, then. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of complexes:
Interval 1 – Cast Swing + Speed Swing x 1 rep
Interval 2 – Cast Swing + Shove Pop Swing x 1 rep

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep

Engine Accessory Option
Every minute, on the minute, for 10 minutes, for max calories:
30 seconds of Assault Bike

When the running clock reaches 10:00, rest for 2 minutes, and then repeat for a total of FOUR (4) sets – 46 minutes total session time. Your goal is to maintain the same pace you held for the January 8, 2021 session of 3×10 minute repeats.