November 16, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation

Assault Bike or Row 10 minutes @ 70-75%

Followed by…

T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups x 5 reps

Followed by…

Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps

Followed by…

Reverse Pull Warm-Up x 10 reps

Followed by…

Two sets of:
Fire Hydrant Iso Hold x 30 seconds per side
Dead Bug with Med Ball x 10 reps

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
Six sets of:
2 Clean Lift-Offs + 1 Clean & Jerk
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B.
Back Squat
*Set 1 – 4 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90-95%
*Set 4 – 4 reps @ 85-90%
*Set 5 – 3 reps @ 90-95%
*Set 6 – 2 reps @ 95+%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

C.
Three rounds for time of:
400 Meter Run
20 Burpee-Box Jump Overs (24″/20″)
150-Foot Handstand Walk
10 Muscle-Ups

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:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed

B.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed

Running Endurance Option
Five sets for times of:
800 Meter Run
Rest 3 minutes

Aim for negative splits, requiring an all-out 100% effort on your final set to maintain your pacing.

Rowing Endurance Option
For time:
Row 7500 Meters