February 14, 2020 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 50 seconds of Assault Bike
Minute 2: 18-20 Alternating Dumbbell Snatches (50/35 lbs)
Minute 3: 50 seconds of Rowing

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:
Front Squat x 2 reps
Rest as needed

Build over the course of the five sets to today’s heavy double.

C.
Six sets of:
2 Snatch Lift-Offs + 1 Snatch
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-offs.

D.
For time:
60 Toes-to-Bar
40/30 Calories of Assault Bike
20 Power Snatches (165/115 lbs)
10 Burpee Box Jump-Overs (30″/24″)

Compare results to January 10, 2020.

E.
Four sets of:
30 seconds of Stiff Leg Deadlift (155/105 lbs)
60 second Wall-Sit (45/35 lb plate on lap)
30 seconds of Double Kettlebell Front-Racked Squat (24/16 kg)
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.
Three sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes

Rest 3 minutes, and then…

B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds

Rest 3 minutes, and then…

C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds

Rest 3 minutes, and then…

D.
Three sets of:
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds

Aerobic/Gymnastics Accessory Option
Ten rounds for time of:
50 Double-Unders
25-Foot Handstand Walk
1 Rope Climb (15′)

Assault Bike Conditioning Option
Six sets for max calories of:
30 seconds of Assault Bike
Rest 60 seconds

Rest 2 minutes after the sixth interval, then repeat for a total of three sets.