November 28, 2020 – Invictus Athlete

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.
Three sets of:
Dumbbell Bench Press x Max Reps @ 20X1
Rest 3 minutes

Use the same weight for all three sets; goal should be that you can get between 16-20 reps in your first set…then get as many as you can in the subsequent sets.

C.
Three sets of:
12-15 Deadlifts @ 55-60% of 1-RM
Immediately followed by. . .
10 Tall Box Jumps
(jump and land as high as possible, step down)
Immediately followed by. . .
20/15 Calorie Assault Bike Sprint
Rest 3-4 minutes

D.
Every 8 minutes, for 24 minutes (3 sets) for times of:
20/15 Calorie Row or Ski-Erg
10 Bar Muscle-Ups
20/15 Calorie Row or Ski-Erg
10 Burpee Box Get-Overs (48″/40″) or 10 Burpee Box Jump-Overs (30″/24″)
20/15 Calorie Row or Ski-Erg

Compare results to October 10, 2020.

E.
Four sets for quality of:
100-Foot Bearhug Sand Bag Carry (HEAVY)
20 GHD Sit-Ups
60 second Bear Hug Hold
Rest 60 seconds

*If you don’t have access to Sandbags then perform Front Racked Double Kettlebell or Dumbbell Carry at a heavy load.

Strongman Option
A.
Four sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Burpee Deadlifts (50/35 lbs)
5 Dumbbell Front Racked Squats
5 Dumbbell Push Press
50-Foot Front Racked Carry
50-Foot Farmer’s Carry

Test your grip strength and try to hold onto the dumbbells for as long as possible without putting them down.

Running Endurance Option
For distance:
40 Minutes of Running @ 80-85% of your 5k pace

Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.

Rowing Endurance Option
Three sets for distances of:
6 minutes of Rowing @ 80-85% of 2k PR Pace
6 Minutes of Rowing @ 85-90% of 2k PR Pace
Rest 3 minutes