January 16, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation
Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

Warm-Up Flow
Six rounds at 70-75% effort of:
200 Meter Run
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
Ten sets of:
Banded Conventional Deadlift x 1 reps 50% Bar Weight of current 1-RM Deadlift + 25% Band tension when measured at lockout
rest 30-40 seconds

Hold for 2 seconds at the top with glutes contracted as much as possible

*If you do not have access to bands perform deficit deadlifts from a 4″ platform.

B.
Three sets of:
20 Front-Racked Alternating Reverse Lunges with Dumbbells
Rest 45 seconds
30 Stiff-Legged Deadlifts (Dumbbells or Barbell)
Rest 45 seconds

C.
For time:
50 Burpee Box Jump-Overs (24″/20″)
50/35 Calories of Assault Bike
50 Thrusters (75/55 lbs)
25 Bar Muscle-Ups
50 Thrusters (75/55 lbs)
50/35 Calories of Assault Bike
50 Burpee Box Jump-Overs (24″/20″)

Time Cap = 30 Minutes

Athlete Notes:

Today’s session is going to be a long one. Almost all of the movements are relatively low skill, which means you are relying on your engine! Good thing we’ve been working on it!

Approach this workout with a pace that is challenging, but maintainable, and decide by feel when it is time for you to start putting it all out there. Ideally that would mean starting the workout around 80-85% and finishing at 100% RPE. You want to finish this workout knowing that you finished with all the energy you had left.

When completing a workout like this, try and break down each station into manageable sets. For example – 15/15/10/10 could be a great mindset to approach the burpee box jump-overs. That rep scheme doesn’t necessarily mean you break and rest, but rather that you try to ‘file away’ each set once you’ve completed it. This will allow you to keep your focus on the task at hand and stay engaged.

The high skill movement is sandwiched in this workout so your pace leading up to that high skill movement should be more in that 80-85% RPE range. For today’s training purposes, go by feel on the pull-up rig instead of a set rep range, relying on athlete intuition. Once you complete this station, start ramping up your pace so that you can just put your head down and work. This workout will require a bit of suffering, but hey, you probably secretly enjoy that if you’re hitting these workouts.

****If your body is feeling under-recovered from this week’s training, mix it up by making this a partner workout. Implement a ‘you go, I go’ approach to tackle the assigned reps.****

D.
Core Workout #4
Three sets of:
L-Sit Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Straddle Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Rest as needed

“Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strongman Option
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)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Strict Pull-Ups
5 Overhead Sandbag Tosses (75/50 lbs)

When the running clock reaches 10:00…

Every 4 minutes for 16 minutes (4 sets):
60 second Wall Sit (Add Front Racked Kettlebells if needed)
6 D-Ball or Sandbag Cleans (150/100lb.)
60 second Wall Sit (Add Front Racked Kettlebells if needed)

Running Endurance Option
For time:
Run 5k

Compare today’s results to the week of July 13, 2020. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
Two sets for times of:
Row 4000 Meters @ 5k PR Pace
Rest 4 minutes

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your rest period; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.