December 1, 2020 – Competition Program

Invictus Competition Blog Template – November 30 – January 3

Outline:
The upcoming cycle from November 30 to January 3 will be the second phase of building toward the 2021 Open. This will be a short 5 week cycle over the Holiday Season. There will be an opportunity for athletes to continue to develop their strength foundation and aerobic base. In the new cycle we will be continuing to focus on barbell cycling efficiency at varying loads particularly lighter more high rep work while still having to perform higher skilled movements like muscle-ups and handstand walking under fatigue.

Monday:
Activation Upper and Lower
Front Squat (heavy for 10 reps or fewer)
Snatch Technique Work Back Squat (75-85% for 15-25 reps)
High Intensity Conditioning Intervals (30 seconds to 2 minutes) – cyclical work like rowing or assault bike
Possibly add in simple gymnastics work immediately following the conditioning piece.

Tuesday:
Nose Breathing Work
Jerk Progression
Upper-Body Pressing Strength
Aerobic Endurance
Core Stability & Strengthening (5-10 minutes)

Wednesday:
Warm-Up and Activation Clean Technique Work
Back Squat (Heavy + Back Off Reps)
Speed Deadlift Progressions
Aerobic Endurance with Full Body Strength Endurance

Thursday:
Swimming

Friday:
Nose Breathing Work
Front Squat (heavy for 10 reps or fewer)
Barbell Complex (alternate between snatch and clean)
Posterior Chain Accessory Work
Posterior Chain Accessory Work + Upper Body Pressing

Saturday:
Nose Breathing Gymnastics Skill Work
30-Minute EMOM
*Pull-Ups or Vertical Pulling
*Single-Leg Variations
*Upper Pressing (strict variants, push press)
Also use 21 minutes EMOM, followed by 3 rounds for time of…
Aerobic Endurance/Cool Down/Finisher

Sunday:
Mobility and Maintenance

Todays Work:

Movement Primer
For breathing efficiency and movement quality:
30 Bar-Facing Burpees
50 Overhead Squats (20/15 kg)
1000 Meter Row

*Work on stepping back and/or up from the burpees to find if it helps slow your breathing and maintain a rhythm.
*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.

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

A.
Every 2 minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

B.
Three sets of:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 90 seconds

Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.

C.
Every 6 minutes, for 24 minutes (4 sets) for times of:
Run 400 Meters or Row 500 Meters
10 Alternating Dumbbell Snatch (70/50 lbs)
20/15 GHD Sit-Ups or Toes-to-Rings
Run 400 Meters or Row 500 Meters

Note times for each set.

D.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds