March 31, 2020 – Invictus Athlete

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.

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second

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.

When the running clock reaches 20:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
100 Jumping Jacks
25 Jumping Squats
20 Single-Leg Deadlifts (each leg)
(reach and touch the ground with both hands on either side of the front foot – you can also use a backpack or anything you can safely load with)

Rest 2 minutes and repeat for a total of THREE sets. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

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.

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second

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.

When the running clock reaches 20:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters
20 Hang Power Cleans

Rest 2 minutes and repeat for a total of THREE sets.
Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.

Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc…for the thrusters and hang power cleans.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Primary Training Session

Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring-to-Sternum Pull-Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

A.
Every 6 minutes, for 12 minutes (2 sets) for times:
30/20 Calories of Assault Bike
30 Barbell Overhead Squats (20/15 kg)
15 Bar Facing Burpees

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. 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.
Every 90 seconds, for 15 minutes (10 sets):
Jerk from Behind the Neck x 1 rep
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

C.
Five sets of:
Barbell Z-Press

* Set 1 – 5 reps @ 80-85% of 1-RM (established 2/18/20)
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

D.
Five rounds for time of:
400 Meter Run
10 Alternating One-Arm DB Squat Snatch (70-100/50-70 lbs)
8 Parallette Handstand Push-Ups to 6″/4″ Deficit

E.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
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
Every minute, on the minute, for 18 minutes (6 sets):
Station 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range or add a deficit, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Station 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Station 3 – Handstand Walk x 15-20 Meters or Handstand Walk Obstacle

Strongman Accessory Option
A.
Three sets of:
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)*
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Meter Sandbag Carry (Heavy)
Rest 3-4 minutes

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.

B.
Three sets of:
Banded Hamstring Curl x 60 seconds
Kettlebell Front Rack Reverse Lunges x 10 reps each leg
Rest as needed

C.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)

Mixed-Modal Capacity Accessory Option
Against a 60 second clock…
10/7 Calorie Assault Bike
Max Double Dumbbell Hang Squat Clean (50/35 lbs)
Rest 60 seconds and repeat for a total of TEN sets.