February 19, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation

Band-Assisted Scarecrow

x 2 minutes
Band-Distracted Ankle Pulse

x 60 seconds per side
Squat Rocks x 60 seconds

Two sets of:
Incline Dumbbell Y, T, W x 5 reps
Banded Lat Pull-Downs x 15 reps
Rest as needed

A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

B.
Against a 3-minute running clock:
100 Double-Unders
20 Chest-to-Bar Pull-Ups
Max Reps of Squat Clean & Jerk
Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.

*Set 1: 225/155 lbs
*Set 2: 205/145 lbs
*Set 3: 185/125 lbs
*Set 4: 155/105 lbs

C.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Pullovers
24 Dumbbell Goblet Squats

Use a medicine ball or a bench for the dumbbell pullovers.

Athlete Notes:
Today’s conditioning workout is designed to test your barbell cycling proficiency, which you have been training for the past 6 weeks, so you should feel confident in your approach for each weight. The double-unders and chest-to-bar pull-up stations should be completed at a smooth, relaxed pace, so break up the movements if needed, knowing this workout is scored by max reps for the ground to overhead. Adjust the reps if you are going to have less than 45 seconds at the barbell. Your score will be the number of squat clean and jerks achieved throughout the four sets, so be smart with how you approach each weight.

Ideally you will have a barbell set up for each weight. Please adjust the weight if the first set exceeds 80% of your 1-RM.

Perform the 12 minute AMRAP for movement quality more than volume accumulation. The goal is intentional reps to provide good stimulus for muscle growth.

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:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 2 minutes

B.
Three sets of:
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 30-45 seconds
Banded Face Pulls x 10 reps @ 2111
Rest 30-45 seconds

Gymnastics Skills Accessory Option
Handstand Push-Up Progressions –

Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridge x 10-15 reps
Interval 2 – Headstand on Wall x 30 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (1 set) of:
Interval 1 – Strict Handstand Push-Up x 3 reps
Interval 2 – Strict Handstand Push-Up to 2″ Deficit x 3 reps
Interval 3 – Strict Handstand Push-Up to 2″ Deficit x 2 reps
Interval 4 – Strict Handstand Push-Up to 2″ Deficit x 2 reps
Interval 5 – Strict Handstand Push-Up to 4″ Deficit x 2 reps
Interval 6 – Strict Handstand Push-Up to 4″ Deficit x 1 rep
*If at any time you fail a rep, continue the rep scheme as assigned per interval on the last successful depth. Decrease depth if you fail again.

Rest 60 seconds, then. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.

Ring Dip Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – 1/4 Ring Dip

x 10 reps (Slight bend in the arms to complete lock-out)
Interval 2 – Catch Position Dips

x 10 reps

Followed by. . .

For 60 seconds, perform one set of:
Ring Dips Scaled x max reps
*Use your legs as little as possible to challenge yourself.

Engine Accessory Option
Ten sets for times of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds