February 18, 2020 – Invictus Athlete

Primary Training Session

A.
Four sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
45-60 seconds Front-Leaning Rest on Rings
Rest 60 seconds

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
In 12-15 minutes build to a 1-RM Barbell Z-Press

Followed by. . .

One set of:
Barbell Z-Press

x 10 reps @ 55-65% of 1-RM

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters or Row 500 meters
10 Alternating Dumbbell Snatch (70-100/50-70 lbs)
20/15 Strict Ring Dips
Run 400 Meters or Row 500 meters

Note times for each set.

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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.

Gymnastics Skills Accessory Option
Every minute, on the minute, for 18 minutes (6 sets):
Station 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Station 2 – L-Seated Dead Hang from Pull-Up Bar x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Station 3 – Unbroken Heavy Rope Double-Unders x 50-60 reps

Strongman Accessory Option

A.
Three sets of:
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)*
100-Foot Farmer’s Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)
Rest 3-4 minutes

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.

B.
Three sets of:
Death March x 15 reps each leg
Rest 30 seconds
Reverse Hyper x 20 reps @ 40% of 1-RM Back Squat
Rest as needed

C.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)

Mixed-Modal Capacity Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
30/22 Calorie Assault Bike or 35/25 Calorie Bike Erg
300/250 Meter Row or Ski-Erg
20/15 Calorie Assault Bike or 25/18 Calorie Bike Erg