January 10, 2020 – Invictus Athlete

Primary Training Session
A.
Every 6 minutes, for 18 minutes (3 sets):
25/18 Calories of Assault Bike
300 Meter Row
12/9 Calories of Assault Bike

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

B.
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes

Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch
(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps.)
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch

D.
For time:
60 Toes-to-Bar
40/30 Calories of Assault Bike
20 Power Snatches (165/115 lbs)
10 Burpee Box Jump Overs (30″/24″)

E.
Four sets of:
60 second Wall-Sit (45/35 lb. plate on lap)
10 Double Kettlebell Front-Racked Squat (32/24 kg)
Rest 90 seconds

Strongman Accessory Option

A.
Three sets of:
150-Foot Yoke Carry
(perform for max load, no stopping)
Rest 2 minutes

Rest 3 minutes, and then…

B.
Three sets of:
150-Foot Reverse Sled Drags
(perform for max load, no stopping)
Rest 60 seconds

Rest 3 minutes, and then…

C.
Three sets of:
150-Foot Sled Sprints
(perform for max speed, keep weight moderate)
Rest 60 seconds

Rest 3 minutes, and then…

D.
Three sets of:
150-Foot Harnessed Sled Pulls
(for max load, no stopping in the 150 feet)
Rest 60 seconds

Aerobic/Gymnastics Accessory Option
A.
Three sets of:
Row 500 Meters @ 2km PR Pace or Bike Erg 1000 meters @ 4km PR Pace
Run 400 Meters @ 1-Mile PR Pace
75-Foot Handstand Walk
4/3 Legless Rope Climbs (15′)
75-Foot Handstand Walk
Rest as needed

B.
Every 90 seconds, for 6 minutes (4 sets):
Prone Chinese Plank x 60 seconds
(place weight over your lower back/hips if this is too easy)

Assault Bike Conditioning Option
Six sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes