December 31, 2019 – Invictus Athlete

A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!

Primary Training Session
A.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Barbell Overhead Squats (20/15 kg)*
15 Burpees Over the Erg

*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.

B.
Three sets of:
Jerk Balance x 3-4 reps
Rest as needed

followed by . . .

Three sets of:
Drop to Split x 6-8 reps
Rest 60 seconds

C.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 65-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%

D.
Five sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Face-Down Chinese Plank x 60 seconds
Rest 60 seconds

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:
Wall-Facing Split Handstand Holds x 10 reps (or two minutes max)
(Once your foot leaves the wall and returns it counts as a rep. This exercise should be done in one inversion unless you fall over in which case your last rep did not count and assume the position and start where you left off.  The object is to float away from the wall as long as possible without falling or returning to the wall)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets), complete:
Frog Stand Handstand Pulses x 5 reps

Rest 30 seconds, and then…

B.
One set of:
Handstand Shoulder Shrugs x 30 reps

Immediately followed by. . .

Every 30 seconds, for 4 minutes (8 sets), complete:
Freestanding Static Handstand Hold x 1 rep
(If this is a weakness for you then walk on your hands when necessary to find your balance to attempt to hold a Static Handstand. If this is a strength for you then hold your handstand as long as possible during this time domain and on your feet as little as possible)

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Interval 2 – Toes-To-Bar Candlestick Press

x 6-8 reps
Interval 3 – Hand Plank Arch/Hollows x 20 reps

Assault Bike Conditioning Option
Every 90 seconds, for 30 minutes (20 sets):
30 seconds of Assault Bike

Please note Calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.

Aerobic Capacity Accessory Option
Two sets of:
Against a 4-minute running clock…
30/22 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 2 minutes

followed by. . .

Three sets of:
Against a 3-minute running clock…
20/15 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 90 seconds

followed by. . .

Four sets of:
Against a 2 minute running clock…
15/10 Calorie Row or Ski-Erg
Max Calorie Assault Bike or Bike Erg in remaining time
Rest 60 seconds