November 20, 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.
Every 2 minutes, for 8 minutes (4 sets) of:
Back Squat
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%

C.
Three sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Glute-Ham Raise x 10 reps
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 90 seconds

D.
Every minute, on the minute, for 30 minutes:
Minute 1 – 4 Power Cleans + 8 Back Squats (155/105 lbs)
Minute 2 – 4 Dumbell Burpee Box Step-Overs (55/35 lb DBs – 20″)
Minute 3 – 20 Double-Unders + 10 Pull-Ups

If you finish your four box step-overs under 30 seconds, add 1-2 muscle-ups each set. Note how many muscle-ups you completed over the course of the workout.

E.
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps per side @ 21X1
Rest 45 seconds
Sngle-Arm Dumbbell Rows x 12 reps @ 20X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds

F.
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.

Strongman Accessory Option
A.
Three sets of:
Single-Arm Dumbbell Overhead Carry x 100-Feet Each Arm
(these should be performed with the heaviest DB you can handle)
Rest 60 seconds
Single-Arm Front-Rack Kettlebell Carry x 100-Feet Each Arm
(be sure to maintain perfect posture – do not collapse on the side supporting the kettlebell)
Rest 60 seconds

B.
Every 8 minutes, for 32 minutes (4 sets) for times:
30/22 Calorie Assault Bike
20 Goblet Squats (32/24 kg)
200 Meter Sled Sprint (unloaded)*

C.
Two sets of:
25-Meter Farmer’s Carry (100/70 lbs)
25-Meter Handstand Walk
25-Meter Sandbag Carry (Heavy)*
25-Meter Farmer’s Carry (100/70 lbs)
25-Meter Handstand Walk
25-Meter Meter Sandbag Carry (Heavy)
Rest 3-4 minutes

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.

Running Endurance Option

Three sets of:
Run 2000 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

Rowing Endurance Option

Ten sets of:
Row 400 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Try to keep all ten sets within 5 seconds of your fastest.