September 8, 2020 – Invictus Athlete

Primary Session
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 3 minutes, for 18 minutes (6 sets):
Clean Deadlift + Clean Pull with 3-second Pause at Knee + Clean with 3-second Pause at Knee + Jerk

*Set 1 = @ 65% of 1-RM Clean
*Set 2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean

C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%

The goal is to aim for the top % listed, but if you think you may miss on the next set, lower it to the bottom %.

D.
For time:
Three rounds of:
20 Toes-to-Bar
10 Strict Handstand Push-Ups to 4/2″ Deficit

On completion of the three rounds. . .

50-Foot Single Arm Dumbbell Overhead Walking Lunge (70/50 lbs – Right Arm)
50-Foot Single Arm Dumbbell Overhead Walking Lunge (70/50 lbs – Left Arm)
150-Foot Handstand Walk
50-Foot Single Arm Dumbbell Overhead Walking Lunge (70/50 lbs – Right Arm)
50-Foot Single Arm Dumbbell Overhead Walking Lunge (70/50 lbs – Left Arm)

Score is total times for the three rounds + the following portion.

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

E.
Three sets of:
12 Dumbbell Bent-Over Rear Delt Raises
Immediately followed by…
15 Single-Arm Side Delt Raise (light dumbbell or band)
Rest 90 seconds

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

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc….

Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

B.
Four sets of:
Bench Press x Max Reps @ 70%
immediately followed by…
20/15 Calories of Assault Bike Sprint
Rest 3 minutes

*Bench press sets should be until failure, make sure you have a spotter.
*Row sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.

Gymnastics Skills Accessory Option
Rope Climb Progressions 

Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 rep
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.

Rest 60 seconds, then. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Up Taps x 6 reps (3 reps each hand)
*Keep your feet off the floor between reps, but you may stand to reset when switching hands. Kip by swinging your legs if necessary

Bar Muscle-Up Progressions 

Every 30 seconds, for 3 minutes (3 sets) complete:
Interval 1 – Air Chair Swing

x 3-4 reps
Interval 2 – Arch Under Bar Jump to Support x 3-4 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Bar Muscle-Up x 1-3 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lifts (15#/25#) x 10
Interval 2 – Hollow Body Sit-Up to L-Sit on Kettlebells x 6-8 reps

Engine Accessory Option
Every 8 minutes, for 24 minutes (3 sets) for times:
21 Double Kettlebell Squat (24/16 kg)
21 Calories on Machine
15 Double Kettlebell Squat (24/16 kg)
15 Calories on Machine
9 Double Kettlebell Squat (24/16 kg)
9 Calories on Machine

Set 1: Assault Bike or Bike Erg Calories
Set 2: Row or Ski-Erg Calories
Set 3: Dealers Choice of Assault Bike or Bike Erg
Row or Ski-Erg Calories