December 3, 2019 – Invictus Athlete

Primary Training Session
A.
Two sets of:
500 Meter Row
60 Double-Unders
30 Barbell Thrusters (20/15 kg empty barbell)
15 Bar-Facing Burpees
Rest 90 seconds

Breathe exclusively through your nose throughout this entire portion including the 90 second 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 90 seconds, for 6 minutes (4 sets):
Behind the Neck Press in Split x 5 reps

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Jump to Split x 4 reps
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Split Jerk x 3 reps
(pause for 3 full seconds in receiving after each jerk)

C.
Every 2 minutes, for 6 minutes (3 sets):
3 High Hang Cleans + 1 Jerk @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean + Jerk @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%

D.
Three sets of:
Incline Reverse Flyes x 8-10 reps @ 3011
Rest as needed
L-Sit (or Progression with Boxes) x 30-45 seconds
Rest as needed

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 (unbroken) set of:
Incline Push-Ups on 30″ Box x 50 reps

Followed by. . .

Spend 2 minutes working on proper hand and foot placement for Kick to Handstand

Immediately followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Handstand Hold to Handstand Fall-Over x 1 rep

B.
One set of:
Rocking Box Bridges x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds

Followed by. . .

One set of:
Back-To-Wall Static Handstand x 60 seconds

C.
One set of:
Tuck Rocks x 100 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Single Arm Hand Plank x 30 seconds (right arm)
Interval 2 – Single Arm Hand Plank x 30 seconds (left arm)
Interval 3 – Lalanne Push-Up x 5 reps

Followed by. . .

One set of:
Seated Piked Double Leg Lifts x 30 reps

Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.

Aerobic Capacity Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
30/22 Calorie Assault Bike or 35/25 Calorie Bike Erg
300/250 Meter Row or Ski-Erg
20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg