January 17, 2020 – Invictus Athlete

Primary Training Session
A.
Against a 7-minute running clock…
Row 1200/1000 Meters
Max Calorie Assault Bike in remaining time

Rest 2 minutes, and then. . .

Against a 4-minute running clock…
Row 600/500 Meters
Max Calorie Assault Bike in remaining time

Rest 60 seconds, and then. . .

Against a 3-minute running clock…
Row 300/250 Meters
Max Calorie Assault Bike in remaining time

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.
Four sets of:
1 Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes

Goal is to match or improve on the four heaviest loads used last Friday.

C.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch + Hang Power Snatch + Overhead Squat
(perform a power snatch then lower the bar to just above the knee & perform a hang power snatch + overhead squat)

*Sets 1-3 = 2 reps @ 65-70% of 1-RM Snatch
*Sets 4-5 = 1 rep @ 70-75% of 1-RM
*Sets 6-7 = 1 rep @ 75-80% of 1-RM

D.
For time:
40/30 Calories of Rowing
20 Overhead Squats (165/115 lbs)
10 Burpee Ring Muscle-Ups
20 Overhead Squats (165/115 lbs)
40/30 Calories of Rowing

E.
Four sets of:
30 Seconds of Stiff-Leg Deadlift (155/105 lbs)
60 Seconds of Wall-Sit (45/35 lb plate on lap)
30 Seconds of Double Kettlebell Front Racked Squat (24/16 kg)
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.
Three sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet)
Rest as needed

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

C.
Three sets of:
150-Foot Yoke Carry
(drop and turn every 50-feet)
Rest as needed

Aerobic/Gymnastics Accessory Option

A.
Three sets for max reps/distance:
Row 500 Meters @ 80% of 500m PR Pace or Bike Erg 1000 meters @ 2km PR Pace
60 seconds of Strict Handstand Push-Ups

Rest 15-20 seconds, and then…

Row 500 Meters @ 90% of 500m PR Pace or Bike Erg 1000 meters @ 2km PR Pace
60 seconds of Ring Dips @ 2011
(pause for a full second at the top)

Rest 15-20 seconds, and then…

Row 500 Meters @ 80% of 500m PR Pace or Bike Erg 1000 meters @ 2km PR Pace
60 seconds of Handstand Walking
Rest as needed

B.
Four sets of:
30-Second L-Sit Hold
30 V-Ups
30-Second Hollow Hold
Rest as needed

Try to perform the triplet with as little rest as possible, then rest between sets.

Assault Bike Conditioning Option

Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds

After your third round, rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)