October 16, 2020 – Invictus Athlete

Gymnastics 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 Broad Jumps for Max Distance

A.
Every 2:30, for 12:30 (5 sets):
Enderton Front Squat Complex x 1 rep
(The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

*Set 1 = @ 80% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
(perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

C.
Three rounds for time of:
21 Thrusters (95/65 lbs)
21 Toes-to-Bar

Rest until the running clock reaches 10:00, and then…

Three rounds for time of:
15 Dumbbell Thrusters (50/35 lb DBs)
15 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

Three rounds for time of:
9 Front Squats (165/105 lbs)
9 Bar Muscle-Ups

D.
Three sets of:
Single-Leg Hip Thrusts x 10 reps each leg @ 2011
Rest 15 seconds
Prone Plank x 45 seconds
Rest 60 seconds

Strength Accessory Option
A.
Three sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes

B.
Three sets of:
Seated Dumbbell Shoulder Press x 5 reps @ 3030 + Max Reps @ 10X1
Rest 60 seconds
Band Resisted Dumbbell Pull-Overs x 15 reps
Rest 2-3 minutes

C.
Three rounds of:
25 Band Resisted Romanian Deadlifts

25 Prone Lying Banded Leg Curls

D.
Three sets of:
Dumbbell Hammer Curls x 10 reps
Rest 30 seconds
Chin-Over-Bar Hold x 20-30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Deadbug Pallof Press x 10 reps each arm
Rest as needed

Gymnastics Skills Accessory Option
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Kick to Handstand on Wall with Hands Turned Out x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Single Leg Thigh Taps x 10 reps
Interval 2 – Donkey Kicks x 10 reps

Every 15 seconds, for 60 seconds (4 sets) of:
Rope Climb Mount x 1 rep

Followed by. . .

Every 15 seconds, for 2 minutes, (8 sets) of complex:
Rope Climb Mount + Rope Pull-Up Tap x 2 reps
*Alternate which hand is on top each set.

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Hang Scissor Kicks x 25 seconds

Engine Accessory Option
Against a 2:30 minute running clock:
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calorie Ski-Erg or Row
Max Calorie Assault Bike in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.