August 11, 2020 – Invictus Athlete

Primary Training Session
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Every minute, on the minute, for 4 minutes (4 sets):
Hang Muscle Clean x 2 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Lift Off + Clean Lift Off + Clean + Jerk

*Sets 1-2: @ 65% of 1-RM Clean & Jerk
*Sets 3-4: @ 70% of 1-RM Clean & Jerk
*Sets 5-6: @ 75% of 1-RM Clean & Jerk

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3: 8 reps @ 65-70%
*Sets 4-5: 4 reps @ 75-80%

D.
For time:
30/22 Calorie Assault Bike
30 Strict Handstand Push-Ups
50-Foot Handstand Walk
20/15 Calorie Assault Bike
20 Strict Handstand Push-Ups
50-Foot Handstand Walk
10/7 Calorie Assault Bike
10 Strict Handstand Push-Ups
50-Foot Handstand Walk

E.
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps each arm @ 31X1
Rest 30 seconds
Straight Arm Press Downs x 20 reps
Rest 2 minutes

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.

Strongman Accessory Option

A.
Every minute, on the minute, for 10 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent-Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.

Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. By correctly that means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius.

B.
Three sets of:
Sandbag Press x 5 reps
Immediately followed by. . .
Close-Grip Bench Press x 5 reps*
Immediately followed by. . .
Bench Press x 5 reps*
Immediately followed by. . .
Wide-Grip Bench Press x 5 reps*
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2 minutes

*Start with close-grip bench press for 5 reps, move to normal grip for 5 more reps, move to wide grip for 5 reps. The weight should be heavy enough that you cannot keep going. If you chose a bit light, keep on going by moving your hands back to close grip, and adjust the weight for the next set until failure

C.
Against a 90-second running clock:
10 Sandbag Cleans (150/100 lbs)
Max Calorie Assault Bike in remaining time
Rest 2 minutes

Repeat for a total of 5 sets, noting calories achieved in each of the sets.

Aerobic Capacity Accessory Option
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Push-Ups
60 seconds of Bike Erg or Assault Bike
60 seconds of Air Squats
Rest 60 seconds

If you want to add a little ? wear a weighted vest.

Gymnastic Skills Accessory Option
Rope Climb Progressions –

Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Pull-Ups x 4 reps (2 reps each hand) + Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Option 2 –
Every 30 seconds, for 5 minutes (10 sets) of:
Rope Climb (with or without legs) x 1 rep
– – – – – – – –
Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Legless Rope Hang Hold x 15 seconds (right hand on top)
Interval 2 – Legless Rope Hang Hold x 15 seconds (left hand on top)

Followed by. . .

One set of complex:
L-Hang on Rope x 30 seconds + Rope Hang Knees-To-Armpits x 15 reps
*Your grip will most likely be fatigued at this point, so break this up as necessary.

Additional information and tutorials –
Rope Foot Hold Tutorial

Bar Muscle-Up Progressions –

One set of:
Arch Under Bar Jump to Support x 8 reps

Rest 60 seconds, then. . .

Option 1 – (If you do not yet have a consistent bar muscle-up)
Every 15 seconds, for 2 minutes (8 sets) of:
Air Chair Swing x 1 rep
*We’re looking for a straight spine with a neutral head position and the angle of the back being approximately 45* reclined at the moment knees are closest to the body.
– – – – – – – –
Option 2 – (If you have a consistent bar muscle-up)
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Air Chair Swing x 1 rep
Interval 2 – Bar Muscle-Up x 1 rep
– – – – – – – –
Rest 60 seconds, then. . .

Option 1 –
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 1-2 reps
– – – – – – – –
Option 2 –
Every 45 seconds, for 6 minutes (8 sets) of:
Bar Muscle-Up x 3 reps
– – – – – – – –
Followed by. . .

One set of:
Toes-To-Bar Candlestick Press x 8-10 reps (slow and controlled)