December 11, 2019 – Invictus Athlete

Primary Training Session

A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C.
Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 30 seconds
Glute Ham Raise x 10 reps @ 30X1
Rest 90 seconds

D.
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 30 Double-Unders + 3-5 Hang Squat Snatches (155/105 lbs)
Minute 2 – 4-6 Toes-to-Bar + 2-4 Bar Muscle-Ups
Minute 3 – 15/10 Calorie Assault Bike

Immediately followed by…

Three rounds for time of:
30 Double-Unders
5 Hang Squat Snatches (155/105 lbs)
6 Toes-to-Bar
4 Bar Muscle-Ups
15/10 Calorie Assault Bike

E.
Four sets of:
Weighted Strict Ring Pull-Ups x 5 reps
Rest 60 seconds
Dumbbell Bench Press x 12 reps @ 30X0
Rest 60 seconds
Alternating Dumbbell Hammer Curl x 8 reps each arm
Rest 2 minutes

F.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Strongman Accessory Option
A.
Every minute, on the minute, for 10 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent-Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.
Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

B.
Five sets for times of:
10 Alternating Double Dumbbell Box Step-Ups (50/35 lbs to 24″”/20”)
10 Double Kettlebell Deadlifts (HEAVY)
100-Foot Sled Push (HEAVY)
Rest 90 seconds

C.
One set of:
200 Meter Sled “Sprint”

Running Endurance Option
Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 3 minutes

(Goal is to run these slightly faster than last week’s pace.)

Rowing Endurance Option
Five sets for meters of:
3 Minutes of Rowing for max meters
Rest 60 seconds