February 24, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

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

Goal is to match or improve on the four heaviest loads used last Monday.

B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 65-75% of 1-RM Snatch

*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.

C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday

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

*Goal is to have 30+ second on the rings. Let’s see how this compares to last week when you performed the same workout but with the Assault Bike.

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.
Three sets of:
Jumping Lunges with Barbell x 20 reps
(back rack the barbell – you choose a weight, but make it light enough that you can get all 20 jumping lunges each set)
Rest 45 seconds
Strict Weighted Supinated Pull-Ups x 6-8 reps
Rest 45 seconds

B.
Three sets of:
60 seconds Stiff Leg Deadlift x Max Reps @ 40-50% of 1-RM Deadlift
Rest 45 seconds
Strict Pronated Pull-Up x Max Unbroken Reps
Rest 45 seconds

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

*Every 10 minutes (10 sets) rest 2 minutes. The goal should be to hold 2-3 calories more per set than you did last week when you performed thirty continuous sets. This piece should take 34 minutes.

Running Endurance Option

Three sets for times of:
Run 400 Meters @ 80% of 400m PR pace
Run 400 Meters @ 65%
Run 400 Meters @ 85%
Run 400 Meters @ 70%
Rest 3-4 minutes

Rowing Endurance Option
Four sets for times of:
Row 500 Meters @ 85% of 2k PR Pace
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 95% of 2k PR Pace
Rest 3-4 minutes

Your goal should be to maintain consistent pacing across all sets.