November 19, 2019 – Invictus Athlete

Primary Training Session
A.
Three sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
15 Front-Racked Double Kettlebell Squats (16-24/12-16 kg)
Rest 60 seconds
15 Front-Racked Double Kettlebell Squats (16-24/12-16 kg)
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes

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.
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 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 50-55% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 60-65% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 70-75% of 1-RM Clean & Jerk

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.
Band-Assisted Upper Anterior Chain Opener
(click movement to watch video and understand the movement)
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm

B.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

C.
One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

D.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Elbow Jacks x 20 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (right leg)
Interval 2 – Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (left leg)

Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
20/15 Calories of Assault Bike

Hit these hard!

Aerobic Capacity Accessory Option
Against a 2:30-minute running clock…
30 Russian Kettlebell Swings (32/24 kg) or 20 Wall Ball Shots (20/14 lbs)
20/15 Calorie Row
Max Calorie Assault Bike in remaining time
Rest 90 seconds and repeat for a total of SIX sets.

Alternating between kettlebell swings and wall ball shots…so sets 1, 3 and 5 you’ll perform kettlebell swings, and sets 2, 4 and 6 you’ll perform wall ball shots.