January 11, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation
One set of:
Kettlebell Ankle Pulse x 30 seconds per side
Psoas Pulse x 30-45 seconds per side

Two sets of:
Shoulder Circles x 10 reps per side
Y’s, T’s and W’s x 6-8 reps per position (set up face down on a bench, box or chair)
Banded Squats x 10 reps

and finish with …

Banded Sotts Press x 8-10 reps

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Followed by…

“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

B.
Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
(MUST move up in weight from last week)
Rest 3 minutes

Please read this article if you want to learn more about the benefits of tempo training.

C.
Every minute, on the minute, for 28 minutes (7 sets) of:
Minute 1: 18-20/12-15 Calorie Bike Erg or 15-18/10-12 Calorie Assault Bike
Minute 2: 8 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 24″/20″)
Minute 3: 15 Toes-to-Bar
Minute 4: 50-75 Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

Athlete Notes:
Today’s session includes the new named workout “Ingrid.” This a low rep, high round couplet that is going to have you moving quickly between two common movements. At the start of the workout, focus on smooth, efficient movement and fast transitions between the two movements. You are looking at 20 transitions over the course of this workout, which is a lot of time to be lost if you aren’t diligent about your transitions. You should drop the bar, take a breathe, and then go right into the burpees. Prepare yourself with goals on either transitions or speed of movement, but remember this is a quick workout, so push yourself and don’t be afraid to redline and learn from it.

Today’s longer conditioning/skill piece is designed to help you accumulate volume in some important patterns under a little bit of Assault Bike induced duress. One of those areas we’ll continue to develop is stamina in your handstand walks. The Assault Bike will be the station that most people will struggle most with keeping under 45-50 seconds. BUT…you get a “”rest”” in the next interval with the Dumbbell Burpee Box Step-Overs. You won’t need to speed through that station, so hit the Assault Bike hard and know that you’ll get a little reprieve moving methodically through your step-overs. Similarly, the toes to bar station should be completed in well under 45 seconds, so you can move deliberately and allow your heart rate to normalize so that you feel relatively fresh for your handstand walk. If you struggle with toes to bar, you may want to do short, quick sets rather than a longer set that could spike your heart rate. Take some calming breathes and shake out your arms before kicking up for your handstand walk. Please scale accordingly if you do not have handstand walks or the distance won’t leave you with enough time to get back to the bike. If you find that you will have less than 10 seconds of rest in any of the 60-second intervals, please reduce the distances, calories or repetitions.

Strength Accessory Option
A.
Three sets of:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 30-45 seconds
Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011
Rest 2 minutes

B.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings

Keep a steady pace with a light band

Engine Accessory Option
Every 12 minutes, for 36 minutes (3 sets) for times:
27/20 Calorie Row
21 Burpees Over the Erg
21/15 Calorie Row
15 Burpees Over the Erg
15/12 Calorie Row
9 Burpees Over the Erg
9 Calorie Row

Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes

Rowing Endurance Option
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds