May 11, 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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of RoboDog
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Backpack Deadlifts + 12 Alternating Pistols
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.

When the running clock reaches 40:00, perform the following…

Three sets of:
Alternating Shoulder Taps x 20-30 reps
Bilateral Bent-Over Row x 8-10 reps
(Use a backpack or water jugs.)
Rest 30 seconds
Alternating Front Raises x 8-10 each arm
(Use a water jug or text books.)
Supinated-Grip Bent-Over Bat Wing Hold x 20-30 seconds
Rest 60 seconds

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.

Coaches Notes:
Today’s intention is to incorporate some bodyweight and light weight movements into a 1:1 work:rest style interval. Work hard during the active minute and use the rest station to downregulate your heart rate as much as possible. The movements should be low enough in reps and light enough weight in order to keep moving efficiently – so adjust reps accordingly if they’re too much to sustain. Be careful of the Strict Handstand Push-Ups…they’ll sneak up on you!

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of RoboDog
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.

When the running clock reaches 40:00, perform the following…

Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Front Raises x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 seconds

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.

Coaches Notes:
Today’s intention is to incorporate some bodyweight and light weight movements into a 1:1 work:rest style interval. Work hard during the active minute and use the rest station to downregulate your heart rate as much as possible. The movements should be low enough in reps and light enough weight in order to keep moving efficiently – so adjust reps accordingly if they’re too much to sustain. Be careful of the Strict Handstand Push-Ups…they’ll sneak up on you!

Primary Training Session
A.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (jump up and step down)

Perform 5 weighted box jumps, immediately followed by 5 unweighted box jumps.

B.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat

C.
Every 2 minutes, for 10 minutes (5 sets):
2 Power Cleans + 1 Power Jerk

*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Set 5 = @ 85% of 1-RM Power Clean

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps @ 2-4% heavier than last week
(this should be somewhere between 76-85% if you’re just joining)

E.
Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
500 Meter Row or 1000 Meter Bike Erg
20 Toes-to-Bar
15 Hang Power Cleans (135/95 lbs)
10 Strict Handstand Push-Ups to 4″/2″ Deficit

These should be sprints! Go hard, then try to recover as best as possible before the next interval…and then go hard again. Note times for each set, but I want to see full effort for each of the four 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.
Five sets of:
Bench Press x 3 reps
Rest 2-3 minutes

Goal is to perform 5% more than last week.

B.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 90 seconds

Assault Bike Conditioning Option

Against a 60-second running clock…
12/9 Calories of Assault Bike
Max Reps of Down Ups
Rest 60 seconds and repeat for a total of TEN sets

Don’t be scared to push the pace on these! Trust that you can maintain an aggressive pace and still recover in 60 seconds. A good goal would be to perform 14-16 Down-Ups each set…and remember, YOU WILL NEVER FAIL A DOWN UP.

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

Rowing Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 600 Meters

Your goal should be to maintain consistent pacing across all sets – aim for all sets at a faster 500m pace than you were able to hold last week.