August 22, 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.
Three sets for movement quality and efficiency:
10 Turkish Get-Ups (5 each arm)*
20 Alternating Pistols
150-Foot Bamboo Bar Overhead Carry
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Pro tips from Coach Fritz on the TGU

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps*

*Sets 1-2: 90% of 10RM
*Sets 3-4: 85% of 10RM

*Note: If you do not know your 10RM Back Squat – Find that today instead of doing these sets.

D.
Every 4 minutes, for 28 minutes (7 sets) for times of:
21/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs (30/24”)

E.
Five sets for quality:
30 seconds GHD Kayaking
Rest 15 seconds
30 seconds Banded Plank Hold

Rest 30 seconds

Strength Accessory Option
A.
Three sets of:
Strict Stationary Dips x Max Reps @ 2011
Rest as needed

B.
Three sets of:
Dumbbell JM Press x 8 reps
Rest as needed

C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Barbell Front Rack Bulgarian Split Squats x 8 reps each leg @2111
Rest as needed

*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.

D.
Two sets of:
Banded Hamstring Curls x 40 reps
Rest 30 seconds

Running Endurance Option
Four sets for times of:
Run 2000 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option
Five sets for times of:
Row 2500 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.