September 29, 2020 – Invictus Athlete

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Clean & Jerk

C.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
10 Toes to Bar
50-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

D.
Three sets of:
15 Single-Arm Banded Dumbbell Rows
Immediately followed by. . .
20 Bent-Over Gorilla Rows
Rest 90 seconds

Strength Accessory Option
A.
Every minute, on the minute, for 7 minutes:
5 Supinated-Grip Bent-Over Barbell Rows*
10 second Max Effort Assault Bike Sprint

B.
Against a 90-second running clock…
10 Sandbag Cleans (150/100 lbs)
Max Calories of Assault Bike in remaining time
Rest 2 minutes

Repeat for a total of 5 sets, noting calories achieved in each of the sets.

Compare results to August 11, 2020.

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 5 reps
Interval 2 – Ring Pull-Up Negatives with False Grip x 3 reps @ 40A1

Followed by. . .

For 2 minutes, complete one set of:
Strict Muscle-Up x max effort
*Try to get as many reps as possible within the 2 minutes. You may approach this however you choose.

Rest 2 minutes, then. . .

Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 4 reps (slow and controlled descent)

*Be sure to descend to the lowest point possible in the dip negative before initiating the transition negative. This should help you better control the speed of descent.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Ring Muscle-Up x 1 + Ring Dip x 2 reps
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Banded Strict Muscle-Ups x 15 reps

Kipping Ring Muscle-Up Progressions –

Every minute, on the minute, for 2 minutes (2 sets) of:
Rowing Transition Lifters on Low Rings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps (no swing)
Interval 2 – Pop Swing x 5 reps
*Keep this swing as small as possible while still creating upward lift via hip extension. A swing too large will not train the movement pattern necessary for the hip driving kipping ring muscle-up.

Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Ring Muscle-Up

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x max effort

Followed by. . .

For 2 minutes, perform one set of:
Prone Cuban Press (full range) x 20 reps

Engine Accessory Option
Every 15 minutes, for 45 minutes (3 sets):
1200 Meter Ski-Erg or Row
60 Air Squats
30 GHD Sit-Ups
5/3 Legless Rope Climbs or 25 Strict Pull-Ups

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