August 9, 2019 – Invictus Athlete

Primary Training Session
Activation Work

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 2:30 minutes, for 20 minutes (8 sets) of:
Clean & Jerk x 1 rep

*Set 1 – 60% of 1-RM
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 84%
*Set 7 – 87%
*Set 8 – 90%

B.
“The Jacked Gymnast”
5 Clean & Jerks (225/155 lbs)
Unbroken Muscle-Ups
4 Clean & Jerks (255/170 lbs)
Unbroken Muscle-Ups
3 Clean & Jerks (275/185 lbs)
Unbroken Muscle-Ups
2 Clean & Jerks (295/195 lbs)
Unbroken Muscle-Ups
1 Clean & Jerk (315/205 lbs)
Unbroken Muscle-Ups

Time Cap: 8 Minutes

See Athlete Notes below.

Rest exactly 12 minutes after the time cap for “The Jacked Gymnast” and complete the following when the running clock reaches 20:00…

C.
“The Power Gymnast”
I.
For max calories:
90 seconds of Assault Bike
Rest 30 seconds

When the running clock reaches 2:00…

II.
For time:
100-Foot Handstand Walk
(must be completed in 25-foot increments; if you fall before reaching 25-feet, return to the last 25-foot marker you completed)

Time cap: 6 minutes (4 minutes from the start of the handstand walk)

This should be scored as two separate events: the first will be the number of calories achieved on the Assault Bike in 90 seconds, and the second score will be the time to complete the 100-Foot Handstand Walk in 25-foot increments. If you fail to complete the entire 100-feet in the allocated 4 minutes, please note the distance achieved in that time period.

D.
Every 90 seconds, 15 minutes (5 sets of each) of:
Minute 1 – Push-Ups x 20 reps @ 1011
Minute 2 – Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111

“The Jacked Gymnast” Athlete Notes:
The muscle-up set begins once the athlete is hanging from the rings with his or her feet off the ground. The athlete may perform as many or as few repetitions as they would like, but once their feet come back to the ground, their set is finished and they must return to the barbell. Once they return to the barbell, they must build the barbell to the next prescribed weight. Proceed in this fashion until the athlete has complete the final set of muscle-ups, or they have reached the 8-minute time cap.

Athletes do not have to perform any muscle-ups. If they make an attempt, fail and return to the ground, they must move back to their barbell for the next prescribed clean and jerk. Athletes may make as many attempts at the clean and jerk as they like, but may not advance to the rings until they have successfully completed the prescribed clean and jerk.

Scoring for the event will be based on two components – the heaviest successful clean and jerk, and the number of muscle-ups performed. Athletes will receive 1 point per pound of their heaviest successful clean and jerk, and 10 points for each muscle-up completed.

Example…if a male athlete makes two reps of Clean & Jerk at 295 lbs and completes a total of 43 muscle-ups, his score would be 295 + 430 = 725 points

If these loads are not doable or safe for you, please scale to the following:
5 Clean & Jerks (165/125 lbs)
4 Clean & Jerks (185/135 lbs)
3 Clean & Jerks (205/145 lbs)
2 Clean & Jerks (225/155 lbs)
1 Clean & Jerk (245/165 lbs)

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
A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds

B.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
10 GHD Sit-Ups

Assault Bike Conditioning Option
Five sets for times of:
5 Sandbag Cleans Over Shoulder
15/10 Calories of Assault Bike
10 Sandbag Squats
15/10 Calories of Assault Bike
Rest 4 minutes

Use a heavy sandbag, but one that you can successfully clean for a total of 25 reps over the course of the workout. Your goal will be to push hard each set and trust your ability to recover in the three-minute rest interval.

Aerobic/Gymnastics Option
Complete as many rounds and reps possible in 25 Minutes of:
2000/1800 Meters on C2 Bike Erg or 60/45 Calories of Assault Bike
100-Foot Handstand Walk or 1 Obstacle Course (both ways)
3 Rope Climbs (15′)