November 23, 2019 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers

x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C.
Every 90 seconds, for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 60%

Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time:
1-Mile Run

Immediately followed by. . .

Three rounds of:
12 Hang Squat Cleans (155/105 lbs)
9 Strict Handstand Push-Ups to 4″/2″ Deficit

Immediately followed by. . .

1-Mile Run

E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds

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.

Strongman Accessory Option
A.
Every minute, on the minute, for 10 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent-Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.
Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

B.
Three sets of:
Sandbag Press x 5 reps
Immediately followed by. . .
Close-Grip Bench Press x 5 reps*
Immediately followed by. . .
Bench Press x 5 reps*
Immediately followed by. . .
Wide-Grip Bench Press x 5 reps*
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2 minutes

*Start with close-grip bench press for 5 reps, move to normal grip for 5 more reps, move to wide grip for 5 reps. The weight should be heavy enough that you cannot keep going. If you chose a bit light, keep on going by moving your hands back to close grip, and adjust the weight for the next set until failure.

C.
Three sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .
100-Foot Sandbag Carry
Rest 2 minutes

THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.

Running Endurance Option
Eight sets of:
200 Meter Sprint @ 90-95%
Rest 2-3 minutes in between

Rowing Endurance Option
Four sets for times of:
Row 750 Meters
Rest 2 minutes

Aim for consistency over the course of the four sets.