January 4, 2020 – Invictus Athlete

A new training cycle begins on Monday, January 6 and will focus on helping athletes prepare for the second International Online Qualifier of the season – in which athletes can qualify for at least FOUR sanctioned competitions. Training is always more fun with friends, so please let them know there is no better time to get started!

Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85%

C.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
Rest 45 seconds after each leg
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds after each leg
Rest 90 seconds

D.
“Sage at 20”

20-Minute Work Capacity Test
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell (Lateral)

E.
Three sets of:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.

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 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.

B.
Two set of:
Deadlift x Max Reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)

Immediately followed by. . .

Sled Push x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)
Rest 5 minutes

C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps
(if you hit 25+ reps then it’s too light)
Rest 90 seconds

D.
Two sets of:
200 Meter Sled Sprint
Immediately followed by. . .
5 Broad Jumps
Rest 90 seconds

The 200m is a full blown sprint. DO NOT PACE IT!

Running Endurance Option

Complete as many sets as possible in 25 minutes of:
300 Meter Sprint
100 Meter Jog/Walk

Keep the intensity high on the sprint, even if that means the 100 meter transition gets slower over the course of the session.

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

Aim for consistency over the course of the four sets. Compare your results to November 23, 2019.