March 30, 2020 – Invictus Athlete

PLEASE READ:

Hey crew! I hope everyone is staying safe and controlling what they can control. Look after yourself and those closest to you and if we all do that we can get through the craziness sooner rather than later.

The original plan with regard to programming was to incorporate the IOQ2 qualifiers which were scheduled to start March 23rd. They have been delayed until April 6th hence why this cycle has went a little longer. Now with Granite Games being postponed to 2021 and potentially other sanctionals, who knows how the rest of the season will look. Our plan is to hold off for one more week to see if we get more info on IOQ2. If all is well the program will incorporate the two weeks of qualifiers starting April 6. If they decide to cancel completely we will start the new cycle April 13th after a transition week from April 6-12. Hopefully things will have begun to get better by this point and you guys will have full or at least more access to equipment to train. Until then we will continue to do our best to provide options for all our online community, limited equipment or no equipment. We love you guys and want to make sure we keep you fitnessing through this tough time.

Please let me know if you have any questions and hopefully by the end of this week we will be able to give you more guidance with regard to what’s coming up on the program.

Keep training hard and making the most of the situation. For many this is the perfect opportunity to dial in mobility and nutrition. Many of you will come out the other side healthier 🙂

At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Two sets of:
60 seconds of Running or Down Ups
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
30 second Goblet Squat hold at the bottom
Rest 60 seconds

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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Three sets, for max reps, of:
60 seconds of Push Ups
Rest 60 seconds
60 seconds Burpee Jump Backs*
Rest 60 seconds
60 seconds Jumping Lunges
Rest 60 seconds

*Burpee Jump Backs are like burpees, but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.

When the running clock reaches 35:00, perform the following…

Three sets of:
Plank or Handstand Shoulder Taps x 20 each arm
(Advanced Version)
Bent-Over Reverse Flyes x 10-15 @ 1013
(use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction)
Bench Dips x 10-15 reps @ 2111
(these can be performed on a chair, couch or any stable surface that will support your load)

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

At Home Workout (Limited Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 seconds

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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Three sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds

*Alternate arms every 3 reps

When the running clock reaches 35:00, perform the following…

Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Primary Training Session
A.
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 (slow and controlled)
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

B.
Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed

C.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

D.
For time:
30 Muscle-Up

Rest until fully recovered and then. . .

E.
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…

“2k Time Trial”
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.

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.
Six sets for max reps of:
30 seconds of Alternating Reverse Lunges (205/135 lb – back rack)
Rest 30 seconds
30 seconds of Supinated-Grip Strict Pull-Ups
Rest 30 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
Forty (40) sets of:
30 seconds of Assault Bike
Rest 30 seconds

Be consistent across the 40 sets. A good goal would be to maintain 12-14/8-10 calories every 30 seconds and the same pace as March 16.

Running Endurance Option
Three sets for times of:
Run 400 Meters @ 85% of 400m PR pace
Run 400 Meters @ 70%
Run 400 Meters @ 90%
Run 400 Meters @ 75%
Rest 3-4 minutes

Rowing Endurance Option
Three sets for times of:
Row 500 Meters @ 85% of 500m PR pace
Row 500 Meters @ 70%
Row 500 Meters @ 90%
Row 500 Meters @ 75%
Rest 3-4 minutes