January 21, 2020 – Invictus Athlete

Primary Training Session
A.
For breathing efficiency and movement quality:
100 Wall Ball Shots (20/14 lbs)
Every 2 minutes including 3,2,1,GOI! perform a 200 Meter Run or 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:
Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

C.
Every 2 minutes, for 16 minutes (8 sets):
Clean Lift-Off + Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

D.
For time:
60 Calorie Row
15 Squat Cleans @ 45-50% of 1-RM Clean

Rest 3 minutes, and then. . .

For time:
40 Calorie Row
12 Squat Cleans @ 55-60% of 1-RM Clean

Rest 2 minutes, and then. . .

For time:
20 Calorie Row
9 Squat Cleans @ 65-70% of 1-RM Clean

Rest 60 seconds, and then. . .

For time:
10 Calorie Row
6 Squat Cleans @ 75-80% of 1-RM Clean

E.
Four sets of:
Tempo Push-Ups x 15-20 reps @ 2111
Banded Triceps Push Downs x 30 reps
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 minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 8 reps
Interval 2 – Handstand Walk to Wall x 3 meters + Back-To-Wall Handstand Marching x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Freestanding Handstand Marching x max reps (accumulate reps throughout several attempts if necessary.

B.
Every 20 seconds, for 2 minutes (6 sets) of complex:
Rope Climb Mount + Rope Pull-Up Taps x 3 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Rope L-Hang + Toes-To-Rope x 5 reps
*Alternate which hand is on top each set.

Followed by. . .

One set of:
Rope L-Hang Pull-Ups x 20 reps (10 reps each hand)

Strongman Accessory Option
A.
Every 90 seconds, for 9 minutes (6 sets):
4 Renegade Rows (35-50/25-35 lb DBs)*
15 second Assault Bike Sprint

*Renegade Row: Push-Up/Row Right/Push-Up/Row Left = 1 rep

B.
Four sets of:
60 Second Max Calorie Bike Erg or Row
Immediately followed by. . .

Max Rep Sandbag Squats (heavy for 15-20 reps)
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 Bike Erg or Rower to Sandbag Squats and Sandbag Squats to Sled. Lets see how hard you can push in a fatigued state and don’t worry…we expect a drop off. 🙂

C.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

Mixed-Modal Capacity Accessory Option
Every 4 minutes, for 28 minutes (7 sets) for times:
15/10 Calorie Row
50-Foot Burpee Broad Jump
12/9 Calorie Assault Bike

Note times for all seven sets.