July 31, 2020 – Invictus Athlete

Primary Training Session
A.
Two rounds of:
500 Meter Row
20 Russian Kettlebell Swings (32/24 kg)
100-Foot Barbell Overhead Walking Lunges (20/15 kg)
400 Meter Run

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 minute, on the minute, for 12 minutes:
Back Squat x 1 rep
(start at 60% of yoiur 1-RM and add 5-10 lbs every minute)

Build to today’s “Heavy” single. Please keep in mind this is heavy for today and the intention is not to set any new records, BUT if you’re feeling good don’t be scared to put some heavy weight on the barbell.

When the running clock reaches 12:00…

Against a 12-minute running clock…
2000 Meter Row or 4000 Meter Bike Erg
…
In the remaining time, establish a 1-RM Snatch

Record the time taken for your Row/Bike Erg, and the weight achieved on the snatch.

When the running clock reaches 24:00…

For time:
100 Double-Unders
15 Muscle-Ups
100 Double-Unders
150-Foot Handstand Walk
100 Double-Unders
15 Bar Muscle-Ups

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.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(https://vimeo.com/147137393)
Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

D.
Three sets of:
150-Foot Yoke Carry Max Weight
Immediately followed by. . .
150-Foot Sandbag Carry Max Weight
Rest 2 minutes

Engine Accessory Option
Ten sets for times of:
20/15 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Goal is to keep each set under 2 minutes.

Compare results to June 20, 2020.

Aerobic/Gymnastics Accessory Option
Three sets for times of:
400 Meter Run
2 Legless Rope Climbs from Seated
15 GHD Sit-Ups
50-Foot Handstand Walk
400 Meter Run
3 Legless Rope Climbs
15 GHD Sit-Ups
50-Foot Handstand Walk
400 Meter Run
4 Rope Climbs
15 GHD Sit-Ups
50-Foot Handstand Walk
Rest until fully recovered

Compare results to June 20, 2020.