August 4, 2020 – Invictus Athlete

This week is a testing week! If you were following the program on June 2, 2020. please review your results from that day before you tackle this session, and make it your goal to beat those results.

Primary Training Session
Mobility & Activation
Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Front Squat x 1 rep

*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.

Rest until relatively recovered, and then…

B.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs

C.
Against a 16-minute running clock…
4000 Meter Bike Erg or 2000 Meter Row
200 Double-Unders

In the remaining time complete as many rounds and reps as possible of:
12 Burpees to Target (6″ above standing reach)
6 Muscle-Ups

Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.

D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

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.
Two sets of:
Low Bar Pause Squats x 3 reps @ 32X1
Rest 2-3 minutes

B.
Two sets of:
100-Foot Overhead Yoke Carry
(Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.)
Rest 2-3 minutes

C.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

D.
Two sets of:
100-Foot Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

Aerobic Capacity Accessory Option
Every 8 minutes, for 32 minutes (4 sets) for times of:
80/60 Calories of Assault Bike

Strict Gymnastics Accessory Option
If you are not familiar with the False Grip for rings, please watch this video.

A.
Two sets of:
Strict Muscle-Up x Max Unbroken Reps
Rest 90 seconds

B.
Two sets of:
Strict Ring to Sternum Pull-Up with False Grip x Max Unbroken Reps
Rest 90 seconds

C.
Two sets of:
Ring to Sternum Hold with False Grip x 15-30 seconds
Rest 90 seconds