December 21, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

B.
Every 60 seconds for 8 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

Reset the barbell every time on the floor…do not perform these touch and go.

C.
Three rounds for time of:
800 Meter Run or 1000 Meter Row
50 Wall Ball Shots (20/14 lbs)
25 Burpees to Target 6″ Above Standing Reach

Nothing sexy here, just simple work and willlingness to keep moving.

D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 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 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

B.
Three sets of:
Close Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide Grip Bench Press x 5 reps
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes

Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.

C.
Three sets for max weight of:
10 Anderson Squats

+ 100-Foot Yoke Carry
Rest as needed

Take short, quick steps keeping your hips square and legs slightly bent.

D.
Two sets of:
150-Foot Bearhug Sandbag Carry
150-Foot Unweighted Sled Sprint
Rest as needed

A good goal for the sandbag carry would be 50% of your 1-RM Deadlift.

Running Endurance Option
Every 2 minutes, for 16 minutes (8 sets) for max distances:
40 seconds of Running @ 95-100% effort

Rowing Endurance Option
For times:
Row 500 Meters
Rest 60 seconds
Row 400 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 200 Meters
Rest 60 seconds
Row 100 Meters
Rest 60 seconds
Row 200 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 400 Meters
Rest 60 seconds
Row 500 Meters