July 29, 2020 – Invictus Athlete

Primary Training Session
A.
Every 5 minutes, for 15 minutes (3 sets) of:
15/10 Calorie Assault Bike
10 Burpees
10/7 Calorie Assault Bike
25 Air Squats

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
“Chesticles”
Every minute, on the minute…
Bench Press x 1 rep

Men start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds); then increase by 5 lbs per minute until you cannot safely complete the single rep. Ladies start at 65 lbs and add 5 lbs per minute until you cannot safely complete the single rep.

This workout is courtesy of Rob Orlando who Tino was fortunate to work with on Strongman Seminars.

C.
Against a 28-minute running clock…
1600 Meter Run
20 Beast Makers (50/35 lbs)*
800 Meter Run
40 Strict Handstand Push-Ups
400 Meter Run
60 Box Jump-Overs (24″/20″)
….
In the remaining time, establish a 1-RM Clean.

Record your time for the workout and the max weight acheived on your clean.

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

D.
Three sets of:
Safety Bar or Regular Barbell Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform band pull-throughs.

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:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest 2 minutes

B.
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

Running Endurance Option
Every 3 minutes, for 24 minutes (8 sets) for times:
Run 250 Meters @ 105% of your 400m PR pace

We will be re-testing your 400 meter sprint next week (last tested on week of November 18). Accordingly, run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)

Rowing Endurance Option
Every 5 minutes, for 30 minutes (6 sets) for max meters:
2 minutes and 30 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets. You have six sets of work, so adjust your RPE (rate of perceived exertion) accordingly – starting around 85-90% and increasing each set to maintain consistent splits.