February 11, 2020 – Invictus Athlete

Primary Training Session
A.
For breathing efficiency and movement quality:
50 Overhead Squats (20/15 kg)
1000 Meter Row
150 Double Unders

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.
Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

D.
For max reps:
205/145 lb Hang Power Clean x Max Unbroken Reps

Rest 30 seconds, and then. . .

For time:
50 Bar-Facing Burpees

Rest 4 minutes, and then. . .

For max reps:
185/125 lb Hang Power Clean x Max Unbroken Reps

Rest 30 seconds, and then. . .

For time:
500 Meter Row

Rest 4 minutes, and then. . .

For max reps:
165/115 lb Hang Power Clean x Max Unbroken Reps

Rest 30 seconds, and then. . .

For time:
30/20 Calorie Assault Bike

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

Post SIX scores:
1. Max Reps at 205/145 lbs
2. 50 Bar-Facing Burpees
3. Max Reps at 185/125 lbs
4. 500 Meter Row
5. Max Reps at 165/115 lbs
6. 30/20 Calorie Assault Bike

E.
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest 20 seconds
Side Plank x 45 seconds each side
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 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps x 3 reps
Interval 3 – Kick to Handstand on Wall with Hands Turned Out x 5 reps
Interval 4 – Rope L-Hang + Toes-To-Rope x 5 reps
*Alternate which hand is on top each set.

B.
One set of:
Wall-Facing Single-Leg Thigh Taps x 20-30 reps
Rest as needed
Rope L-Hang Pull-Ups x 20 reps (10 reps each hand)

Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Box Jumps (Step Down)
5 AB Wheel Rollouts

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on bein explosive.

B.
Five sets for max unbroken reps of:
Sandbag Squats (heavy, aiming for 10-12 reps)
Immediately followed by. . .
Wall Ball Shots (30/20 lbs)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds

Compare results to January 7, 2020.

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.

Mixed-Modal Capacity Accessory Option
Every 4 minutes, for 24 minutes (6 sets) for times:
12/9 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/9 Calorie Assault Bike

Note times for all SIX sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 12/9…you’re finished when you hit 24/18 calories.

Compare results to January 7, 2020.