October 9, 2019 – Invictus Athlete

Primary Training 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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Three sets of:
Front-Racked Kettlebell Alternating Reverse Lunge x 20 reps @ 30X1 (10 each leg)
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds

C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed

D.
Against a 4-minute running clock…
22/16 Calorie Row or Ski-Erg
16/12 Calorie Assault Bike or Bike Erg
12/8 Calorie Assault Runner or Row
Max Reps of Burpee Over the Erg in remaining time
Rest 2 minutes, then repeat for a total of FOUR sets.

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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.

Gymnastics Accessory Option

A.
Three sets of:
False-Grip Strict Ring Pull-Ups to Sternum x 6-8 reps
Rest 60 seconds
False-Grip Ring to Sternum Hold x 30 seconds
Rest 60 seconds
Dead Hang False-Grip Hold x 30 seconds
Rest 60 seconds

B.
Ten rounds for time:
30 Heavy Rope Double-Unders or 50 Double-Unders
1 Legless Rope Climb (15′)

Running Endurance Option
At designated paces:
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
Run 800 Meters – easy (60-70% effort)

Rowing Endurance Option
Eight sets of:
Row 750 Meters @ 2k PR pace
Rest 90 seconds