November 14, 2020 – Invictus Athlete

Primary Session
Movement Primer
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed

*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg).

B.
Every 3:30, for 14 minutes (4 sets):
Bench Press x 4 reps

*Sets 1-2: 95% of 4RM
*Sets 3-4: 90% of 4RM

C.
Three sets of:
Deadlift x 8-12 reps @ 65-70%
Rest 60 seconds
Max Reps of UNBROKEN Wall Ball Shots (30/20 lbs)
Rest 90 seconds

D.
For time:
Run 1-Mile
40 Burpee Box Get Overs (48/40″) or 40 Burpee Box Jump-Overs (30/24″)

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

Four rounds for time of:
400 Meter Run
10 Burpee Box Get-Overs (48″/40″) or 10 Burpee Box Jump-Overs (30″/24″)

E.
Three rounds for quality of:
20 Kettlebell Side Bends (each side)
20 Knee Raises @ 2011

Strongman Option
A.
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed

Perform this as 100-feet out, then 100-feet back.

B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
200-Foot Sandbag Carry
Rest as needed

Running Endurance Option
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace

Rowing Endurance Option

Three sets for max distances:
10 Minutes of Rowing
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.