January 7, 2020 – Invictus Athlete

Primary Training Session
A.
For breathing efficiency and movement qualifty:
30 Bar-Facing Burpees
50 Overhead Squats (20/15 kg)
1000 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

*Build across the 10 sets to today’s heavy single.

Followed immediately by…

Every minute, on the minute, for 10 minutes (10 sets):
Power Jerk x 1 rep

*Build across the 10 sets to today’s heavy single.

C.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean x 1.1
(drop the barbell between reps, but don’t take more than 10 seconds between your first and second power clean)

Build over the 8 sets to today’s 2-RM.

D.
Every 2 minutes, for 8 minutes (4 sets), for max reps:
30 seconds of Squat Cleans

*Set 1 @ 40-45% of 1-RM Clean
*Set 2 @ 50-55% of 1-RM Clean
*Set 3 @ 55-60% of 1-RM Clean
*Set 4 @ 60-65% of 1-RM Clean

Note the weight used and the reps achieved.

E.
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest 20 seconds
Side Plank x 45 seconds each side
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 Skills Accessory Option
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Kick to Handstand on Wall with Hands Turned Out x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold x 20 seconds (10 seconds each arm)
Interval 2 – Back-To-Wall Donkey Kicks (with hands turned out) x 6 reps

B.
Every minute, on the minute, for 3 minutes (3 sets) of pattern:
Legless Rope Climb

(ascent) x 1 pull + Rope Pull-Up Tap x 1 rep

*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.

Followed by. . .

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang

(with straight arms) x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps

Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Box Jumps (Step Down)
10-second Assault Bike Sprint)

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.

B.
Five sets of:
Max Rep Sandbag Squats (heavy for 10-12 reps)
Immediately followed by. . .
Max Rep Wall Ball Shots (30/20 lbs)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Sandbag Squats to Wall Ball Shots and Wall Ball Shots to the sled. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.

Mixed-Modal Capacity Accessory Option

Every 4 minutes, for 24 minutes (6 sets) for times:
12/9 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/9 Calorie Assault Bike

Note times for all SIX sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.