November 3, 2020 – Invictus Athlete

Primary Session
Movement Primer

Three sets of:
6 Double Kettlebell Romanian Deadlifts @ 4011
immediately followed by…
12 Double Kettlebell Alternating Reverse Lunges (farmers hold) @ 20X1
immediately followed by…
15 second Assault Bike Sprint
Rest 2-3 minutes

A.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

B.
Five sets of 4-minute sprints:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds and reps as possible in 4 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

If you want to add a little ? perform wearing a weighted vest.

C.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Seated Band-Resisted Rows x 30 reps @ 1010
Rest 2-3 minutes

D.
One set of:
50 GHD Sit Ups
50 Anchored Sit-Ups

Strength Accessory Option
A.
Three sets of:
Bent-Over Reverse Dumbbell Flyes x 8-10 reps @ 2011
Rest 30 seconds
Zottman Curls x 8-10 reps @ 3131
Rest 30 seconds

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

Aerobic/Gymnastics Accessory Option
Two sets of:
45 Strict Handstand Push Ups
30 Dumbbell Push-Presses (35/25 lbs)
800 Meter Run
30/22 Calories of Ski-Erg or Row
45 Push-Ups

Rest until the running clock reaches 20:00, and then REPEAT.