January 20, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press in Receiving Position x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 1 rep

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
(Snatch Balance + Overhead Squat) x 1 rep

B.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%

Rest 3 minutes, and then. . .

One set of:
Back Squat x 20 reps @ 5-10 lbs more than used on January 13.

D.
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 10-12 Burpee Box Jump Overs (24″/20″)
Minute 2: 12 Alternating Arm Dumbbell Thruster (50/35 lb DBs)*
Minute 3: 12-15 Toes-to-Bar

*Start with both dumbbells in the front racked postion. Perform a squat then press with your right then squat and press with your left. You’ll alternate for a total of twelve reps (six each arm).

E.
Four sets of:
30 second Chin-Over-Bar Hold
50-Foot Plate Pinch Walk (35/25 lbs)
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
20 Reverse Hypers @ 40-45% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform safety bar or barbell 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.

Strength Accessory Option
A.
Three sets of:
100-Foot Double Kettlebell Front-Racked Walking Lunge Steps (24/16 kg)
Immediately followed by…
15 Narrow-Stance Goblet Squats (Heavy)
Immediately followed by…
20 Double Kettltbell Deadlifts (HEAVY)
Rest 2 minutes

B.
Three sets of:
Barbell Seated Good Mornings x 8 reps
Rest 60 seconds
Box Step-Ups with Kettlebells x 8 reps per leg
Rest 60 seconds

Assault Bike Conditioning Option

Four sets for max calories/reps of:
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Devil’s Press (50/35 lb DBs)
Rest 4 minutes

Please record seperate scores each set.
1. Calories in 60 seconds
2. Reps in 60 seconds

Running Endurance Option
Run 800 Meters @ 60-65%

Followed by…

Run 1 Mile @ 75-80% of your 1-Mile PR pace

Walk slowly until the running clock reaches 10:00, and then…

Run 1 Mile @ 78-83% of your 1-Mile PR pace

Walk slowly until the running clock reaches 20:00, and then…

Run 1 Mile @ 80-85% of your 1-Mile PR pace

Rowing Endurance Option
Five sets for times of:
Row 1500 Meters
Rest 2 minutes

Note times for each set. Push hard, but keep your sets consistent.