December 20, 2019 – Invictus Athlete

Hey crew! Over the next couple of weeks we’re planning on building out the next cycle in the lead up to the next big group of qualifiers starting March 23rd. I really like the current format and plan on building out a similar template. Is there anything you would like to see added or see more of? Please post below and let us know your thoughts!

Primary Training Session
A.
For max calories:
5 Minutes of Assault Bike

Rest 2 minutes and then. . .

Three sets of:
2 Minute Assault Bike @ above max average from 5 minute test
Rest 60 seconds

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.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Sets 1-3 = 3 reps @ 60% from high hang
*Sets 4-6 = 2 reps @ 70% from mid-thigh
*Sets 7-9 = 1 rep @ 80% from below the knee
*Sets 10-12 = 1 rep @ 90+% from the floor

C.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70-75%
*Sets 7-9 = 1 rep @ 80-85%
*Sets 10-12 = 1 rep @ 90+%

D.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat x 3 reps @ 85-90%

E.
Three rounds for time of:
25 Pull-Ups
50-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (80/50 lbs – 50′ Left Arm/50′ Right Arm)

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:
Ring Rows x 15-20 reps @2111
Rest 30 seconds
Suitcase Hold x 90 seconds each side
Rest as needed

B.
Three sets of:
Triceps Push-Down x 30 reps
Rest 30 seconds
Dumbbell Biceps Curl x 15 reps
Rest 90 seconds

Aerobic Capacity Accessory Option

Every minute, on the minute, for 5 minutes for max calories/reps:
Minute 1 – 60 seconds of Assault Bike
Minute 2 – 12 Front-Racked Dumbbell Reverse Lunges (50/35 lbs)
Minute 3 – 60 seconds of Ski Erg or Heavy Rope Double-Unders
Minute 4 – 12 Dumbbell Thrusters (50/35 lbs)
Minute 5 – 60 seconds of Rowing

Rest 3 minutes, and repeat for a total of THREE SETS. For each set post your calories or reps achieved on each of the three scored segments:
1. Assault Bike (calories)
2. Ski Erg (calories) or Double-Unders (reps)
3. Rowing (calories)

Assault Bike Conditioning Option
Six sets for times of:
40/30 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 60 seconds