January 29, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
12-Minute Mobility for Hip Hinge

With an empty barbell, complete:
3 Muscle Cleans
3 Front Squats
3 Tall Cleans
3 Hang Power Cleans
3 Hang Squat Cleans

Focus on hitting each position with purpose and sound technique.

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk @ 90-95%

B.
Ever 90 seconds, for 6 minutes (4 sets) of:
10 Ground to Overhead (115-135/75-95 lbs)

Select a load you can maintain unbroken for all FOUR sets.

C.
For max reps:
60 seconds of Box-Jump Overs (24″/20″)
Rest 2 minutes
60 seconds of Bar Muscle-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:
Box-Jump Overs x 30% of today’s 60 second max
Bar Muscle-Up 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 13 bar muscle-ups in 60 seconds, and 40 Box Jumps in 60 seconds in the max reps test, you would perform 4 bar muscle-ups and 12 Box-Jumps every minute until you failed to get those reps in within the minute.

Athlete Notes:
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. If you accumulated 3 bar muscle-ups or less, please scale the movement to jumping bar muscle-ups for the EMOM.

Please use today’s session as a chance to work on precise movement and control in the box jump-overs. We would rather you get 3 less box jump-overs in the minute and not risk busting a shin that can take you out of the gym for a couple of days. If you need more focus on bar muscle ups than box jumps, please perform the box jump-overs with a step down.

D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 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

Complete as many rounds and reps as possible in 8 minutes of:
10 Barbell Biceps Curls (20/15 kg)
10 Push-Ups @ 10X1
(you must pause for 1-second at the top of each push-ups)

Gymnastics Skills Accessory Option
Static Handstand Hold Progressions 

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 30 seconds effort
Interval 2 – Back-To-Wall Split Handstand Hold x 30 seconds (new tutorial below)

Followed by. . .

Spend 60 seconds performing one set of:
Static Handstand Hold x max effort
*It is okay to walk on your hands to regain balance. Accumulate as much time on your hands as possible. Be sure that your fingers are pointing forward.

Immediately followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Back-To-Wall Handstand Finger Press Away

x 30 seconds effort

Chest-To-Bar Pull-Up Progressions

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 5 reps @ 41A1
Interval 2 – Pull-Up Pulses x 10-12 reps
*Use one hand’s width wider grip than you normally would for a strict pull-up on both of these exercises.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wide Grip Strict Chest-To-Bar Pull-Up x 3 reps @ 21X1
Interval 2 – Wide Grip Lat Insertion Pull-Ups

x 12 reps
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Kipping or Butterfly Chest-To-Bar Pull-Ups x 30 seconds (max reps)
Interval 2 – Jumping Chest-To-Bar Pull-Ups x 60 seconds (max reps)

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

Your goal is to maintain the same pace you held for the January 8, 2021 session of 3×10 minute repeats.