November 13, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

C.
Take 20 minutes to build to a 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 90%

Primary Conditioning Session
Every 4 minutes, for 24 minutes (6 sets):
25/20 Calorie Row
20 Kettlbell Swings (32/24 kg)
15 Burpees Over the Erg
10 Strict Handstand Push-Ups to 2″/0″ Deficit

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.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps (If you hit 25+ then the weight is too light)
Rest 90 seconds

C.
Two sets of:
200 Meter Sled Sprint
immediately followed by. . .
5 Broad Jumps
Rest 90 seconds

No pacing, this should be an all out sprint.

D.
Every minute, on the minute, for 5 minutes:
5 Dumbbell Rows Each Arm

Max weight for 5 reps – pronated grip

Gymnastics Skills Option
A.
Four rounds for time of:
2 Legless Rope Climbs (15′)
60-Foot Handstand Walk (30′ down & back)

Over the past 9 weeks you have worked to develop these skills; last week you performed them in sets with rest; now it’s time to see the benefits of the skill work you’ve put in by applying those skills into a workout.

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Backward Straddled Scoots x 12 reps
Interval 2 – Tuck-Up to V-Up Complex x 5 reps
Interval 3 – Bouncing Knees-To-Chest x 20 reps

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – L-Hang Hold from Bar x 30 seconds
Interval 2 – L-Sit Flutter Kicks on Box x 30 seconds

Assault Bike Conditioning Option
Every 6 minutes, for 12 minutes (2 sets):
4 minutes of Assault Bike @ 65-70/55-60 RPM

When the running clock reaches 12:00…

Every minute, on the mnute, for 5 minutes:
30 seconds of Assault Bike @ 75-80/65-70 RPM

When the running clock reaches 18:00…

Every 4 minutes for 8 minutes (2 sets):
2 minutes of Assault Bike @ 70-75/60-65 RPM

When the running clock reaches 26:00…

Every minute, on the mnute, for 5 minutes:
15 Seconds @ 80+/70+RPM