November 6, 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 12-16 reps @ 30X1 (6-8 each leg)
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds

C.
Three sets of:
Single-Arm Deadlift x 5 reps each arm
Rest as needed
Waiter’s Carry (heavy KB or DB) x 100-Foot each arm
Rest as needed

D.
Ten rounds for time of:
30/20 Calorie Row
15/10 Calorie Assault Bike

Immediately upon completion of the ten rounds. . .

For time:
Run 1-Mile

Score both sections independently – e.g., 16:20 + 7:02 = 23:22

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
For max reps:
30 seconds of Rope Climbs
Rest 60 seconds
30 seconds of Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 60 seconds
30 seconds of Heavy Rope Double Unders
Rest 60 seconds

When the running clock reaches 6:00…

Every minute, on the minute, for 6 minutes:
Minute 1 – Rope Climbs x 30 second max # of reps
Minute 2 – Strict Handstand Push-Ups to 4″/2″ Deficit x 30 second max # of reps
Minute 3 – Heavy Rope Double Unders x 30 second max # of reps

Your goal here is to establish rhythm and efficiency. Focus on moving quickly while also controlling your breathing.

Running Endurance Option
Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…

Ten sets of:
Run 200 Meters @ 80-85% of your 200m split time from last week (or half of your 400m PR time if you didn’t get a 200m split)
Rest 3 minutes

Rowing Endurance Option

Six sets of:
Row 250 Meters @ 85% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 100% effort
Rest 90 seconds