April 23, 2019 – Invictus Athlete

Primary Training Session

Mobility and Activation
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

A.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstables and goals.

B.
One set for max reps of:
Strict Pull Ups x 60 seconds
(these do not need to be unbroken)

Rest 3 minutes, and then. . .

Every minute, on the minute, for 10 minutes:
Strict Pull Ups x 40% of your max reps

C.
Six sets for times of:
15/10 Calorie Assault Bike
7 Power Cleans*
Rest 2 minutes

*Sets 1-3 @ 65%
*Sets 4-6 @ 70%

D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Nose-to-Wall Handstand Hold x 45 seconds
(if you’re comfortable with holds, work toward handstand wall runs)
Minute 2 – L-Sit Hold x 45 seconds accumulated time
Minute 3 – 75-Foot Farmer’s Carry with Heavy Kettlebells

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.

Strongman Accessory Option
A.
Two sets of:
60 seconds of Sandbag Squats (150/100lb.)
Rest 60 seconds

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

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

If you do not have access to a sandbag perform 12 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

Assault Bike Conditioning Option
Four sets of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Assault Bike
Rest 3 Minutes