November 27, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull-Ups x 6-8 reps

Followed by. . .

Three sets not for time of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell RNT Split Squats each leg
5 High Box Jumps (Jump up, step down)

A.
Every 3 minutes, for 18 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 95+%

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean.

C.
Every 10 minutes, for 20 minutes (2 sets) for times:
15 Devil’s Presses (50/35 lbs)
50 Heavy Rope Double-Unders or 80 Double-Unders
12 Devils Presses (50/35 lbs)
50 Heavy Rope Double-Unders or 80 Double-Unders
9 Devils Presses (50/35 lbs)

Strength Accessory Option
A.
Three sets of:
Tempo Back Squat x 5 reps @ 4242
Rest 15 seconds
Jumping Lunges x 20 reps @ 10X0
Rest 3 minutes

B.
Three sets of:
Single-Arm Banded Dumbbell Rows x 15 rep each side @ 2111
Rest 45 seconds
Banded Russian Twists

x 30 seconds each side
Rest 45 seconds

C.
Complete as many rounds and reps as possible in 12 minutes of:
12 Skater Squats (Left Leg)
12 Skater Squats (Right Leg)
12 Bent-Over Reverse Flys @ 21X1
12 Bent-Over Gorilla Rows

Gymnastics Skills Accessory Option
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

then….

Three sets of:
Max Reps Strict Muscle Ups or Banded Muscle-Up Transitions
Ring Rows x 15 reps
Rest 60 seconds
Strict Handstand Push Ups x Max Reps @ 3011
Push Ups x Max Reps
Rest as needed

Engine Accessory Option
Complete rounds of 40, 30, 20 and 10 reps for time of:
Burpees
Air Squats

Rest 5 minutes, and then. . .

Complete rounds of 40, 30, 20 and 10 reps for time of:
Calories of Assault Bike or Bike Erg
Air Squats

Rest 5 minutes, and then. . .

Complete rounds of 40, 30, 20 and 10 reps for time of:
Calories of Rowing or Ski-Erg
Air Squats