June 3, 2020 – Competition

This week is a testing week! If you were following the program on October 2, 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 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/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest

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 15:00, perform the following:

Every 7 minutes, for 21 minutes (3 sets) for times of:
200 Meter Run OR 50 Jumping Jacks
10 Backpack Ground to Overhead OR 10 Right-Leg Single-Leg Deadlifts
20 Alternating Step-Ups (Option to bearhug backpack for weight)
10 Backpack Ground to Overhead OR 10 Left-Leg Single-Leg Deadlifts
200 Meter Run OR 50 Mountain Climbers

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

Every minute, on the minute, for 12 minutes:
Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 – 10-15 Strict Handstand Push-ups @ 1111

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 workout is a classic Invictus “S#@t Sandwich” as Tino and CJ love to say. A “S#@t Sandwich” workout is formatted with a high effort, low skill at the beginning and end of each set. For today, each set begins and ends with a run, and in the middle you have all the other “stuff.” Your best bet is to stay ahead of the clock, so try to give yourself at least a couple minutes of rest before the next set starts.

For the accessory work, stick to the tempo as that time under tension will lead to further strength gains.

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/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest

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 15:00, perform the following:

Every 7 minutes, for 21 minutes (3 sets) for times of:
20/15 Calorie Row
10 Alternating Dumbbell Snatches
20 Alternating Dumbbell Step-Ups (hold the DB wherever you’d like)
10 Alternating Dumbbell Snatches
20/15 Calorie Row

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

Every minute, on the minute, for 15 minutes:
Station 1 – 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 – 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 – 10-15 Strict Handstand Push-ups @ 1111

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 workout is a classic Invictus “S#@t Sandwich” as Tino and CJ love to say. A “S#@t Sandwich” workout is formatted with a high effort, low skill at the beginning and end of each set. For today, each set begins and ends on the rower, and in the middle you have all the other “stuff.”

Cycle through the dumbbell snatches quickly and hang on for the step-ups. Your best bet is to stay ahead of the clock, so try to give yourself at least a couple minutes of rest before the next set starts.

For the accessory work, stick to the tempo as that time under tension will lead to further strength gains.

PRIMARY SESSION

Mobility & Activation
Warm-Up for Hinging Movements

A.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

B.
Every 90 seconds, for 12 minutes (8 sets) of:
Deadlift x 2 reps @ 22X1

*Set 1 – 60% of 1-RM Deadlift
*Set 2 – 64%
*Set 3 – 68%
*Set 4 – 72%
*Set 5 – 76%
*Set 6 – 79%
*Set 7 – 82%
*Set 8 – 85%

Please note the tempo…the barbell should rest on the floor for two seconds between reps. Work to move the barbell as quickly as possible in the concentric phase of the lift.

C.
“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run

D.
Cool Down…
10-15 minutes of easy recovery pace on the Assault Bike

E.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds