January 27, 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

Followed by…

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

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep @ 90-95%

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 January 20.

D.
Every minute, on the minute, for 30 minutes (10 sets):
Minute 1: 8-10 Chest-to-Bar Pull-Ups + 20 Heavy Rope Double-Unders or 30 Double-Unders
Minute 2: 12-15 Bar-Facng Burpees
Minute 3: 15-18/10-12 Calorie Assault Bike

E.
Four sets of:
60 second Static Hang from Pull-Up Bar
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds

OPTIONAL MEMORIAL WORKOUT
“Mamba & Gigi”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
13 Burpees

The “Mamba” workout originally posted in April 2016 and celebrated the career of NBA legend Kobe Bryant. It was 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016. Today we add 13 burpees in honor of his 13-year-old daughter Gianna, and join the entire world in mourning the loss of these incredible individuals, as well as the other lives lost in the tragic accident.

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.
Four sets of:
Double Kettlebell Front-Racked Reverse Lunge x 16 reps @ 3011
Immediately followed by…
20 Narrow-Stance Goblet Squats (Heavy)
Rest 90 second

B.
Three sets, with no rest, of:
Banded Hamstring Curls x 30 reps
Banded Glute Bridges x 30 reps
Banded Lateral Leg Raises x 15 reps each leg

Assault Bike Conditioning Option
Four sets for max calories/reps of:
60 seconds of Assault Bike
Rest 60 seconds
UNBROKEN Dumbbell Thrusters (50/35 lbs)
Rest 4 minutes

Please record seperate scores each set.
1. Calories in 60 seconds
2. Total Unbroken Thrusters
Unbroken means one continuous movement. The set ends if there is any pause longer than a single breath at any point during the repetition.

Running Endurance Option
Run 800 Meters @ 60-65%

Followed by…

3 Miles @ 80-85% of 1-Mile PR Pace

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters with Rate Changes
Rest 4 minutes

Row the first 1000 meters of each set at 24 s/m, then 500 meters at 26 s/m, then 250 meters at 28 s/m, and the final 250 meters at 30 s/m. Note times for each set.