January 31, 2020 – Invictus Athlete

Primary Training Session
A.
Every 8 minutes, for 16 minutes (2 sets):
500 Meter Row
30/22 Calorie Assault Bike
250 Meter Row
15/10 Calorie Assault Bike

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.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes

Build over the course of the five sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch with a 3-second Pause at Mid-Patella

Start at 60% of 1-RM & build to today’s heavy.

D.
“Dottir”
For time:
12 Bar Muscle-Ups
21 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups
15 Hang Power Cleans (225/155 lbs)
6 Bar Muscle-Ups
9 Shoulder-to-Overhead (225/155 lbs)

E.
Four sets of:
8-10 Double Kettlebell Front-Racked Squats (HEAVY)
8-10 Glute Ham Raises @ 22X1
90 second Wall Sit (unweighted)
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.
Two sets for max weight of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed

B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 45 seconds
100-Foot Yoke Carry
Rest 3-4 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

Goal is to establish heaviest load for 100-feet.

Aerobic/Gymnastics Accessory Option
Every minute, on the minute, for 30 minutes (5 sets):
Minute 1 – 60 seconds of Ski Erg or Assault Bike
Minute 2 – 45 seconds of Legless Rope Climbs
Minute 3 – 30 seconds of Handstand Walk
Minute 4 – 60 seconds of Row or Bike Erg
Minute 5 – 45 seconds of Strict Handstand Push-Ups
Minute 6 – 30 seconds of Handstand Walk

Assault Bike Conditioning Option

Four sets of:
45 seconds of Assault Bike
Rest 60 seconds

Rest 2 minutes after the fourth interval, and then repeat for a total of three sets. That will mean a total workout time of 25 minutes.