December 24, 2019 – Invictus Athlete

Primary Training Session
A.
Four sets of:
15/12 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)
9 Burpee Dumbbell Deadlifts (50/35 lbs)
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion including the 30 seconds of rest. 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 6 minutes (3 sets):
3-Position Clean + Jerk @ 60-65%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70-75%
*Sets 3-4 = 80-85%
*Sets 5-6 = 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean & Jerk @ 90-95%

C.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches (155/105 lbs)
3 Thrusters (155/105 lbs)
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings (48/32 kg)
9 Box Jumps (30″/24″)
10 Strict Handstand Push-Ups
11 Ground to Overhead (155/105 lbs)
12 Man-Makers (55/35 lb DBs)*

*Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Run or Row 300 Meters)
2 – 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
3 – 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
4 – 4 Muscle-Ups 3 Thrusters (155lbs) 2 Snatches (155lbs) 1 Lap (Run or Row 300 Meters)
. . . and so on.

Perform for time, or just for fun.

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.

Gymnastics Skills Accessory Option
A.
One set of:
Donkey Kicks x 20 reps

Followed by. . .

Spend 2 minutes working on proper hand and foot placement for a kick to handstand

Immediately followed by. . .

Every 2 minutes, for 4 minutes (1 set), complete:
Interval 1 – Handstand Fall-Over x 6 reps
Interval 2 – Rocking Box Bridges x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets), complete:
Wall-Facing Split Handstand Hold x 20 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets), complete:
Finger Presses x 20 reps

B.
One set of:
Movement 1 – Tuck Rocks

x 50 reps
Movement 2 – Tuck-Ups x 30 reps

Followed by. . .

Three sets of:
Interval 1 – L-Hang Hold on Bar x 20 seconds
Rest 10 seconds between sets

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Supine GHD Hold x 30 seconds

Aerobic Capacity Accessory Option
For time:
500 Meter Row

Immediately followed by . . .

Three rounds of:
40 Heavy Rope Double Unders OR 60 Double Unders
20 Air Squats
10 Down Ups (Burpee No Jump)

Immediately followed by . . .

20/15 Calorie Assault Bike
Rest 4 minutes and repeat for a total of THREE sets.