November 20, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

C.
Every 2 minutes for 14 minutes (7 sets):
Clean & Jerk

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Set 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Set 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 90% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every three minutes, for 15 minutes (5 sets):
Back Squat x 1 rep @ 95%

Primary Conditioning Session

Three rounds for time of:
10/8 Calorie Assault Bike
12 Chest-to-Bar Pull-Ups
10/8 Calorie Assault Bike
12 Wall Ball Shots (30/20 lbs)

Rest 5 minutes, and then repeat. Please note times for both sets, and any observations you had about what changed the second time you did the three rounds – did you keep RPMs consistent, did your pull-ups drop off, etc….

Compare your results to September 11, 2017.

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.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent-Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls

immediately followed by…
Dumbbell Strict Press (heavy for 5-6 reps)
immediately followed by…
Max Rep Dumbbell Push Press
(as Julien would say “Stop when your arms fall off”)
Rest 2 minutes

C.
Three rounds for time:
20 Sandbag Squats (100/75 lbs)
150-Foot Sled Push

The point of this workout is to go without stopping between rounds. You are supposed to reach complete muscle failure on the final sled push.

D.
Three sets of:
Weighted Wide-Grip Pull-Ups x 6-8 reps
Rest 30 seconds
Dumbbel Skull Crushers x 10-12 reps
Rest 30 seconds
Barbell Biceps Curls x 10-12 reps
Rest 2-3 minutes

Gymnastics Skills Option
A.
Five sets for times:
30/20 Calories of Assault Bike
60-Foot Handstand Walk (30′ down & back)
2 Legless Rope Climbs (15′)
Rest 2 minutes

Push the pace here! The goal is to hammer hard on the Assault Bike and then practice kicking right up into your handstand. The more trust you have in your gymnastics ability, the more willing you will be to push the pace of the bike – this is the kind of confidence we want athletes to develop as they head into competition.

B.
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Plank x 60 seconds

Assault Bike Conditioning Option
Every 6 minutes, for 12 minutes (2 sets):
3 minutes of Assault Bike @ 65-70/55-60 RPM

When the running clock reaches 12:00…

60 seconds Assault Bike Sprint

When the running clock reaches 16:00…

Every 3 minutes for 6 minutes (2 sets):
90 seconds of Assault Bike @ 70-75/60-65 RPM

When the running clock reaches 22:00…

60 seconds Assault Bike Sprint

When the running clock reaches 16:00…

Every 2 minutes for 4 minutes (2 sets):
60 seconds of Assault Bike @ 75-80/65-70 RPM