January 3, 2020 – 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.
Three sets of:
20/15 Calories of Assault Bike
15 Wall Ball Shots (30/20 lbs)
Row 300 meters
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 12 minutes (6 sets):
Snatch
*Sets 1-2 = 2 reps @ 60% from high hang
*Sets 3-4 = 2 reps @ 70% from mid-thigh
*Sets 5-6 = 1 rep @ 75% from below the knee

Followed by…

Every 3 minutes, for 18 minutes (6 sets):
*Sets 7-8 = 1 rep @ 80-90% from the floor
*Sets 9-10 = 1 rep @ 90-98% from the floor
*Sets 11-12 = 1 rep @ 101-105% from the floor

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 95%
*Set 10 = 1 rep @ 101+%
*Set 11 = 1 rep @ 101+%

D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Back Squat x 15-20 reps @ 75%

E.
Three rounds for time of:
7 Muscle-Ups
10 Strict Handstand Push-Ups to 2″/0″ Deficit
50 Heavy Rope Double-Unders or 70 Double Unders

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:
Banded Pull Aparts x 25-30 reps
Rest 30 seconds
GHD Supine Plank x 30-45 seconds
Rest as needed

B.
Build to today’s 10-RM Bench Press

Followed by…

Two sets of:
Bench Press x Max Reps @ 90% of today’s 10-RM Bench Press
Rest 3-4 minutes

Aerobic/Gymnastics Accessory Option
Three sets of:
40/30 Assault Runner or 800 meter Run
30 Russian Kettlbell Swings (32/24 kg)
200-Foot Handstand Walk
40/30 Calorie Row
30 Strict Handstand Push-Ups
20 Goblet Squats (32/24 kg)
Rest 2 minutes

Compare results to November 22, 2019.

Assault Bike Conditioning Option
Ten sets for max calories of:
90 seconds of Assault Bike
Rest 60 seconds

Please note Calories for each of the 10 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 10 sets.