October 19, 2019 – Invictus Athlete

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

Followed by…

Two sets of:
Banded Triceps Stretch x 45 seconds per side
Prone PVC Pass-Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

Followed by…

Shoulder Circuit
Biceps Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Biceps Curl + Push x 10 reps
Plank Walk x 20 meters

Followed by…

One set of:
Max Static Chin-Over-the-Bar Hold

Followed by…

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

Straight into …

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

and then …

Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps

A.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

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

B.
Five sets of:
Tempo Back Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes

C.
Every minute, on the minute, for 28 minutes (7 sets):
Minute 1: 14-16 Dumbbell Box Step-Up (One 50/35 lb DB to 24″/20″ Box)
Minute 2: 15-18/12-15 Calorie Row
Minute 3: 10-12 Strict Handstand Push-Ups to 0-4″ Deficit
Minute 4: 12-15/9-12 Calorie Assault Bike

D.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards.

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:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds

B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest 60 seconds
Reverse Hypers or Band Pull-Through wearing a weighted vest x 20 reps @ 1010
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

Running Endurance Option
At a regulation track if possible…

10-15 minutes of warm-up and running mechanics drills, and then…

Run 2 Miles @ 85% of your 1-Mile PR pace

followed by…

10 minutes of Cool Down and Stretching

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Rest 2 minutes
Row 3000 Meters @ 5k PR Pace
Rest 2 minutes
Row 2000 Meters @ 5k PR Pace