December 19, 2020 – Invictus Athlete

Primary Session
Movement Primer
Three rounds of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Overhead Squats (45/35lb. Barbell)*

*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.

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.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat

Followed by…

Every minute, on the minute, for 6 minutes:
Back Squat x 2 reps @ 90%

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

B.
Build to today’s heavy…
Hang Snatch + Snatch

Followed by…

Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 80-85%

C.
Every 3 minutes, for 15 minutes (5 sets) for times:
Clean x 5 reps

Set 1: 65-70% of 1-RM Clean
Set 2: 70-75% of 1-RM
Set 3: 75-80% of 1-RM
Set 4: 80-85% of 1-RM
Set 5: 85-90% of 1-RM

Move the barbell the fastest, most efficient way. Please note both your time and the load used.

D.
Complete as many rounds and reps as possible in 12 minutes of:
15 Deadlifts (115/75 lbs)
12 Push Press
9 Box Jumps (30/24″ – Step Down)

Strongman Option

A.
Four sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds
Wide-Grip Supinated Strict Pull-ups x 5 reps (add weight if possible)
Rest 2 minutes

B.
For time:
30/20 Calorie Assault Bike
15 Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry
15 Sandbag Squats
30/20 Calorie Assault Bike

*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a medium to heavy load.

Running Endurance Option

Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace

Rowing Endurance Option
For distance:
4-5 Minutes of Rowing @ 70% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 70% of 2k PR Pace