October 12, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm

Then. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

Then. . .

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Assault Bike @ 75-80%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds

A.
Every minute, on the minute, for 15 minutes:
Hang Clean x 1 rep

*Sets 1-3 – 50% of 1-RM Clean
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

B.
Four sets of:
Tempo Back Squat x 5-6 reps @ 42X1
Rest 3 minutes

Please note the tempo prescription – this is a slow, 4-second descent followed by a 2-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 65-70% and use today to build to figure out what you are capable of for this rep scheme.

C.
Every minute, on the minute, for 25 minutes:
Minute 1 – 30 Double Unders + 8-10 Toes-to-Bar
Minute 2 – 15 Thrusters (95/65 lbs)
Minute 3 – 30 Double Unders + 3-5 Muscle-Ups
Minute 4 – 15/10 Calorie Assault Bike or 20/15 Calorie Bike Erg
Minute 5 – Rest

D.
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.

Strength Accessory Option

A.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds

B.
Three sets of:
Walking Lunges x 20 steps*
Rest 60 seconds
Reverse Hypers or Band Pull-Through wearing a weighted vest x 20 reps @ 1010
Rest as needed

Running Endurance Option
Five sets of:
600 Meters @ 90% of your 1600m PR Pace
Walk 200 Meters

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace
Rest 2 minutes
Row 1000 Meters @ 5k PR Pace