February 22, 2020 – Invictus Athlete

Primary Training Session
Movement Primer and Activation Work
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by sides – step down)
5 Unweighted Box Jumps (step down)

Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.

Followed by…

Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

A.
Three sets of:
Max Reps Strict Muscle Ups
50-Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
2 Legless Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
Rest 2 Minutes

B.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Front-Racked Alternating Reverse Lunges + 10 Push Press (115-135/75-95 lbs)
Minute 2 – 15-18 Toes-to-Bar
Minute 3 – Max Calorie Assault Bike
Minute 4 – Rest

Score is total assault bike calories across the 6 sets. A good goal would be 20/15 calories each set!!

C.
Four sets of:
Bent-Over Rows x 12 reps
Rest 30 seconds
Banded Tricep Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 minutes

D.
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 45 second Dead Hang from Pull-Up Bar
Minute 3 – 40 Wrist Curls (45/33 lb barbell)
(lay forearms on bench palms up and perform wrist curls)

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.

Strength Accessory Option

Four sets of:
Banded Pull-Aparts x 25-30 reps
Rest 30 seconds
Suitcase Deadlift x 12-15 reps @ 2011 each side
Rest as needed

Running Endurance Option

For time:
Run 5k

Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
For distance:
40 Minutes of Rowing

This is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.