February 17, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers

x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps (slow and controlled)

A.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

Goal is perfect reps, drive through the heels, finish extension, aggressive turnover and good weight distribution on receiving.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 75-85% of 1-RM

D.
Against a 90-second clock:
18/12 Calories of Assault Bike*
Max Ring Muscle-Ups
Rest 90 seconds and repeat for a total of SIX sets.

*Goal is to have 30+ second on the rings; if you can’t complete the prescribed number of calories within 60 seconds, please reduce it and note how many calories you performed for each of the six sets.

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 for max reps of:
45 seconds of Bodyweight Alternating Reverse Lunges
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

B.
Four sets of:
Barbell Glute Bridges x 10 reps @ 2012
Rest 30 seconds
45 Seconds of Dumbbell Hammer Curls
Rest 30 seconds

Assault Bike Conditioning Option
Thirty sets of:
30 seconds of Assault Bike
Rest 30 seconds

Be consistent across the 30 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds.

Running Endurance Option
For distance:
1 Minute of Running
30 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
4 Minutes of Running
120 seconds of Easy Recovery Jog
3 Minutes of Running
90 seconds of Easy Recovery Jog
2 Minutes of Running
60 seconds of Easy Recovery Jog
1 Minute of Running
30 seconds of Easy Recovery Jog

Push your pace on the work intervals – somewhere between 80-85% effort; back off to 55-60% effort on the recovery portions.

Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%