August 29, 2020 – Invictus Athlete

Primary Session
For 10 minutes @ 75-80% effort:
20 Jumping Lunges
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (10 Left/10 Right)
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Three sets for movement quality and efficiency:
10 Turkish Get-Ups (5 each arm)*
20 Alternating Pistols
150-Foot Bamboo Bar Overhead Carry
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Same movements as last week, lets make them better!

Pro tips from Coach Fritz on the TGU

B.
In 15 minutes, establish an 8-Rep Max Back Squat

Rest until the running clock reaches 18:00, and then…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 8 reps @ 90-93% of 8-RM

C.
Every 4 minutes, for 28 minutes (7 sets) for times:
21/15 Calorie Row or Ski Erg
15 Thrusters (95/65 lbs)
9 Box Jumps (30″/24” – jump up, step down)

D.
Three rounds for quality of:
20 Kettlebell Side Bends (each side)
20 Knee Raises @ 2011

Strength Accessory Option
A.
Three sets of:
Strict Stationary Dips x 12 reps @ 4011
Rest as needed

B.
Three sets of:
Incline Dumbbell Tate Press x 8 reps
rest as needed

C.
Three sets of:
Barbell Glute Bridges x 12-15 reps 35-40% of 1-RM Deadlift
Rest as needed

D.
Three sets of:
Glute Ham Raises x 8-10 reps
Rest 90 seconds

Running Endurance Option

For distance:
10-12 Minutes of Running @ 70-75% effort
10-12 Minutes of Running @ 80-85% effort
10-12 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Endurance Option
For distance:
10-12 Minutes of Rowing @ 70-75% effort
10-12 Minutes of Rowing @ 80-85% effort
10-12 Minutes of Rowing @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.