October 9, 2020 – Invictus Athlete

Primary Training Session
Mobility and Activation
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 – Strict Ring-to-Sternum Pull-Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

A.
Three sets, not for time, of:
60 second Goblet Squat Hold
10 High Box Step-Ups (5 each leg)
5 High Box Jumps (Step Down)

B.
In 16 minutes, establish a 1-RM Enderton Front Squat Complex
(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)

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
(Perform a snatch pull to the knee with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps.)

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Rest until the running clock reaches 11:00, and then…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

D.
Every 8 minutes, for 24 minutes (3 sets) for times:
15 Dumbbell Thrusters (50/35 lbs)
15 Chest-to-Bar Pull-Ups
50 Heavy Rope Double-Unders or 80 Double-Unders
12 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-Bar Pull-Ups
50 Heavy Rope Double-Unders or 80 Double-Unders
9 Dumbbell Thrusters (50/35 lbs)
9 Chest-to-Bar Pull-Ups

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:
Petersen Step-Up x 8 reps @ 3021
Rest 15 seconds
Front-Foot Elevated Split Squat x 8-10 reps @ 31X1
Rest 60 seconds, then switch legs.

B.
Four rounds of:
25 Kettlebell Sumo Deadlifts
25 Prone Lying Banded Leg Curls

C.
Three sets of:
Tempo Inverted Barbell Row x 5 reps @ 6211
(focus on the controlled 6-second lowering; raise your feet on a box if you can easily maintain rep and tempo prescription)
Rest 60 seconds
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
(use two KBs or DBs and hold front-racked position on off arm as you press)
Rest 2-3 minutes

D.
Three sets of:
Banded Biceps Curls x 20 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
Single-Arm Pallof Press x 10-12 reps each arm
Rest as needed

Gymnastics Skills Accessory Option
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding 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 – One Arm Handstand Hold x 20 seconds (10 seconds each arm)
Interval 2 – Back-To-Wall Donkey Kicks (with hands turned out) x 6 reps

B.
Every minute, on the minute, for 3 minutes (3 sets) of pattern:
Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.

Followed by. . .

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms) x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps

Engine Accessory Option
Against a 4-minute running clock:
20/15 Calorie Row or Ski-Erg
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Assault Runner or Row
Max Reps of Burpee Over the Erg in remaining time
Rest 2 minutes, then repeat for a total of SIX sets.