December 7, 2019 – Invictus Athlete

Primary Training Session

A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
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%

C.
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 70%

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

D.
For time:
Run 1-Mile
50 Burpees to Target 6″ Above Standing Reach
100 Kettlebell Swings (32/24 kg)
200 Double-Unders
Run 1-Mile

E.
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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Sandbag Squats
50-Foot Walking Lunge
(bear hug hold for both)

C.
Three sets of:
100-Foot Yoke Carry (Max Weight)
Immediately followed by…
20/15 Calorie Assault Bike
Immediately followed by…
Sandbag Carry (Max Distance)
(Grab a heavy sandbag (hopefully 50% of your deadlift) and carry it (in a bear hug) for a max distance. We are shooting/hoping for at least 100-Foot. You drop it, you’re done.)
Rest 3 minutes

D.
200 Meter Sled Sprint
One time, all out sprint
DO NOT WALK – I don’t care how much it hurts. Sprint, sprint, sprint. Better die trying at 150m than walking to the finish line.

Running Endurance Option
Four sets of:
500 Meter Run
Rest 4 minutes

Rowing Endurance Option
Seven sets for distances of:
60 seconds of Rowing @ 26 s/m
Rest 30 seconds

Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs. Stick to the strokes per minute prescription!