April 16, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation

Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

A.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstables and goals.

B.
One set, for max reps, of:
Strict Muscle Up

Followed by. . .

Every minute, on the minute, for 10 minutes:
Strict Pull x Max Reps in 20 Seconds

C.
Every 2 minutes, for 10 minutes (5 sets) of:
20/15 Calorie Row
4 Power Cleans @ 65-70% of 1-RM Power Clean

immediately followed by…

D.
Every 2 minutes, for 10 minutes (5 sets) of:
50 Double-Unders
*Power Cleans

*Sets 1-3: 3 reps @ 75-80%
*Sets 4-5: 2 reps @ 80-85%

E.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Tempo Push-Ups x 15 reps @ 1111
Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Station 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Station 4 – L-Sit Hold x 10.10.10 seconds
(Rest 3-4 seconds between 10 second efforts)

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 Accessory Option
A.
Three sets of:
60 seconds of Deadlifts (155/105 lbs)
Rest 60 seconds

When the running clock reaches 10:00…

B.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

C.
Five sets of:
30 second Sled Push
30 second Sandbag Squats (bear-hug hold; heavy but unbroken)
30 second Sled Push
Rest 3 minutes

D.
One set of:
400 Meter Sandbag Carry (Bear Hug Hold)
immediately followed by…

200 Meter Sled Sprint

Breathe through your nose during the carry. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

Assault Bike Conditioning Option
Five sets for max calories of:
5 minutes of Assault Bike
Rest 3 minutes