December 28, 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 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

B.
Every minute, on the minute, for 8 minutes:
Speed Deadlift x 3 reps @ 70%

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

C.
“Siggi”
For time:
50/35 Calorie Row
100 Double-Unders

Followed by. . .

Rounds of 21, 15 and 9 reps of:
Double Kettlebell Thrusters (24/16 kg)
Toes-to-Bar
Burpees Over the Erg

Followed by. . .

100 Double-Unders
50/35 Calorie Row

D.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.

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 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….

B.
Five sets for max reps of:
60 seconds of Sandbag (or D-Ball) Over the Bar (150/100lb.)
Rest 60 seconds

Pick a heavy sandbag or D-ball – then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

C.
Three sets of:
50-Foot Sled Push (Heavy)
15 seconds to switch plates
50-Foot Sled Push (Medium)
15 seconds to switch plates
50-Foot Sled Push (Light)
Rest 4 minutes

50-Foot increments should be performed unbroken but challenging. Use the 15 seconds to strip weight.

D.
400 Meter Sandbag Carry

Running Endurance Option

Four sets for distance of:
60 seconds of Running (hard)
Rest 2 minutes

Followed by…

Three sets for distance of:
2 Minutes of Running
Rest 60 seconds

Rowing Endurance Option
Ten sets for times of:
Row 250 Meters
Rest 60 seconds

Move during your 60 second rest – stay in the seat, but just row lightly to flush your legs.