January 14, 2020 – Invictus Athlete

Primary Training Session
A.
Three rounds for breathing efficiency and movement qualifty:
400 Meter Run or 20/15 Calorie Assault Bike
20 Russian Kettlebell Swings (32/24 kg)
10 High Box Jumps (Step Down)

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.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

C.
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

D.
For max reps of:
30 seconds of Hang Squat Cleans (225/155 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (185/125 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (165/115 lbs)
Rest 60 seconds
30 seconds of Hang Squat Cleans (135/95 lbs)
Rest until fully recovered the REPEAT

E.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds

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
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching

x 20 reps
Interval 2 – Kick to Handstand on Wall with Hands Turned Out x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Wall-Facing Single Leg Thigh Taps x 10 reps
Interval 2 – Donkey Kicks x 10 reps

B.
Every 15 seconds, for 60 seconds (4 sets) of:
Rope Climb Mount x 1 rep

Followed by. . .

Every 15 seconds, for 2 minutes, (8 sets) of complex:
Rope Climb Mount + Rope Pull-Up Tap x 2 reps
*Alternate which hand is on top each set.

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Hang Scissor Kicks x 25 seconds

Strongman Accessory Option
A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 AB Wheel Rollouts

B.
Four sets of:
100-Foot Prowler Push (heavy)
Immediately followed by. . .
Max Rep Thrusters (95/65 lbs)
Immediately followed by. . .

200-Foot Prowler Sprint (Light)
Rest 3 minutes

Don’t be scared to make these hurt a little. Force yourself to go straight from the prowler to thrusters and thrusters to sled. Lets see how hard you can push in a fatigued state.

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.

Mixed-Modal Capacity Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.