April 30, 2019 – Invictus Athlete

Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Handstand Play Time

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

C.
One set, for max reps, of:
Strict Muscle-Up
Rest 60 seconds
Strict Pull-Ups

Rest 3 minutes, and then…

Every 2 minutes, for 6 minutes (3 sets) of:
70% of Max Strict Muscle-Ups

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
70% of Max Strict Pull-Ups

D.
Every 2:30, for 25 minutes (10 sets) of:
250 Meter Row
5 Burpees Over the Erg
5 Power Cleans*

*Begin at 65% of 1-RM Clean and increase by 2-3% each round as long as you continue to complete each interval under 2 minutes. A good goal would be to make it all the way up to 80%.

E.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

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.
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…

B.
Every 4 minutes, for 16 minutes (4 sets):
60-Second Wall Sit
(Add Front-Racked Kettlebells if possible)
6 D-Ball or Sandbag Cleans (150/100 lbs)
60-Second Wall Sit
(Add Front-Racked Kettlebells if possible)

C.
Every 6 minutes, for 24 minutes (4 sets):
20/15 Calorie Assault Bike
15 Dumbbell Front Squats* (50/35 lbs)
200-Meter Sled Sprint (unloaded)

*Back head of dumbbell on shoulder, elbows should be facing the floor.

D.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raises
5 Rear Delt Raises

Go as heavy as possible for each exercises back to back.

Assault Bike Conditioning Option

Every 9 Minutes, for 36 Minutes (4 sets) for times of:
100/70 Calorie Assault Bike