August 18, 2020 – Invictus Athlete

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):
Tall Clean x 2 reps

B.
Every 2:30, for 15 minutes (6 sets):
Clean Pull + Clean Pull + Clean with a 2-second Pause at Mid-Patella + Jerk

*Set 1: @ 65% of 1-RM Clean
*Set 2: @ 70% of 1-RM Clean
*Sets 3-4: @ 75% of 1-RM Clean
*Sets 5-6: @ 80% of 1-RM Clean

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

D.
Three rounds for time of:
20/15 Calorie Ski-Erg or Row
15 Single-Arm Dumbbell Shoulder to Overhead (50/35lb.) Right Arm
15 Single-Arm Dumbbell Shoulder to Overhead Left Arm
100-Foot Handstand Walk

E.
Four sets of:
5-1 Heavy Double Arm Kettlebell Romanian Deadlifts into 5-1 Bent Over Rows
Rest 2 minutes

Perform 5 Deadlifts + 5 Bent Over Row, 4+4. . .etc

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
Every minute, on the minute, for 7 minutes:
5 Supinated-Grip Bent-Over Barbell Rows*
10 second Max Effort Assault Bike Sprint

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

When the running clock reaches 15:00…

“Sally Up” Sandbag (or Medball) Shoulder Press

Put “Flower” by Moby on and press the medball/sandbag up every time you here “Sally Up” and lower it on the “Sally Down”. You are holding the medball/sandbag in a press position the rest of the time.

When the running clock reaches 25:00…

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.

Gymnastics Skills Accessory Option

Strict Ring Muscle-Up Progressions 

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Extensor Stretch for False Grip x 20 seconds
Interval 2 – False Grip Static Hang x 15 seconds
Interval 3 – Catch Position Hold x 10 seconds

Followed by. . .

Option 1 – (If you have an inconsistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support + Strict Muscle-Up Negative (slow and controlled) x 4-6 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Option 2 – (If you have a consistent strict muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Strict Muscle-Up x 1-3 reps
Interval 2 – Ring Pull-Ups with False Grip x 4 reps
*Attempt to get your elbows as high as your wrists at the top of the pull-up.
– – – – – – – –
Followed by. . .

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Head-Butt Push-Ups x 25 reps
Interval 2 – Elbow Drops x 20 reps
Interval 3 – Ring Dips x 15 reps @ 11X1

Kipping Ring Muscle-Up Progressions 

Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing

x 1 rep

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Muscle-Up Transition Lifter Swing x 1 rep

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Cast Swing + Shove Pop Swing x 1 rep
*The goal is to keep your body relatively vertical while pressing the rings up in the straps as high as possible.

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up + Kipping Ring Muscle-Up x 1 rep
*Essentially, this is kipping ring muscle-up x 2 reps, but utilize the mounting ring muscle-up technique to establish your first rep.
*Before doing these please make sure you watch and understand what the No Zone is so you can drop from the top of the rings at the most advantageous time.

Engine Accessory Option
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Alternating Single-Arm Dumbbell Hang Clean to Overhead (50/35 lbs)
60 seconds of Bike Erg or Assault Bike
60 seconds of Alternating Single Arm Devils Press (50/35 lbs)
Rest 60 seconds