June 1, 2020 – Invictus Athlete

This week is a testing week! If you were following the program on September 30, 2019, please review your results from that day before you tackle this session, and make it your goal to beat those results. Keep in mind, if your training was adversely impacted by the COVID-19 quarantines, moderate your expectations so that your goals are realistic and achievable with the training you’ve been able to compete over the past several weeks.

At-Home 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
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Plank Kick-Throughs With Hand Tap
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Robotic Dog
30 seconds of Superman Hold
Rest 60 seconds

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

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Running Man Line Jumps + Max Reps of Backpack Squat Cleans in the Remaining Time
Station 2 – Rest

When the running clock reaches 25:00, perform the following:

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Lateral Line Jumps + Max Reps of Air Squats in the Remaining Time
Station 2 – Rest

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

Three sets of:
Bent-Over Gorilla Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Bodyweight Good Mornings x 30 reps

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 Note:
Today’s intention is to work on intense, short sprints. We would like to see consistent movement and steady, but aggressive pacing. The one minute rest should be just enough to keep you as consistent as possible during the 5 sets of each EMOM. Test yourself here, push hard on the first set and see if you can hold on!

ALTERNATE AT-HOME WORKOUT OPTION – 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. Click here for the full workout briefing.

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

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Double-Unders + Max Reps of Squat Cleans in the Remaining Time
Station 2 – Rest

When the running clock reaches 25:00, perform the following:

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1 – 30 Double-Unders + Max Reps of Back Squats or Front Squats in the Remaining Time
Station 2 – Rest

Primary Training Session
Mobility & Activation
Complete Snatch Warm-Up

A.
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1.1
(2-3 second reset between singles)

*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 75-80%
*Set 6 – 80-85%

C.
“Commitment”
Every minute, on the minute, for 10 minutes:
10 Toes-to-Bar
2 Snatches

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

Rest until relatively recovered, and then…

D.
Three rounds at 80-85% effort…
800 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Alternating Dumbbell Snatches (60/40 lbs)

This portion should be performed at sub-maximal intensity and used primarly to work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.

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.
Two sets of:
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 90 seconds

B.
One set for max reps of:
2 Minutes of Barbell Jumping Lunges (20/15 kg)
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)

C.
Two sets of:
60 seconds of Banded Hamstring Curls
Rest 30 seconds
60 seconds of Banded Good Mornings
Rest 30 seconds

Keep a steady pace with a light band.

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
Four sets for times of:
Row 1900 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets.