January 28, 2020 – Invictus Athlete

Primary Training Session
A.
For breathing efficiency and movement quality:
1000 Meter Row
50 Barbell Thrusters (20/15 kg)
30 Russian Kettlebell Swings (32/24 kg)

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…
Power Jerk + Split Jerk

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

C.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + 1 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.

Suggested loading per set (by %): 55, 60, 65, 70, 75, 78, 81, 83, 85, 85+

D.
Every 2 minutes, for 24 minutes (6 sets) for times:
20/15 Calories of Assault Bike
5 Touch-n-Go Squat Clean
Rest 2 minutes

Increase load each set, working to the heaviest 5-rep set possible.

E.
Three sets of:
20 Dumbbell Lateral Raises
20 Dumbbell Front Raises
20 Dumbbell Strict Overhead Presses
Rest 2 minutes

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 (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 3 – Back-To-Wall Handstand Marching x 30 reps

Followed by. . .

Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks

x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020

B.
Every minute, on the minute, for 3 minutes (3 sets) of pattern:
1 Legless Rope Climb (ascent) x 1 Pull + Rope Pull-Up Tap
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.

Followed by. . .

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms)

x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps

Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Box Jumps (Step Down)
10 second Assault Bike Sprint

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.

B.
Four sets of:
60 Second Max Rep Sumo Deadlifts @ 30-35% of 1-RM Deadlift
Immediately followed by. . .
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Deadlifts to Push Press and Push Press to Sled. Lets see how hard you can push in a fatigued state and don’t worry, we expect a slight drop off.

C.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

Mixed-Modal Capacity Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for times:
12/9 Calorie Assault Bike
6 Burpee Dumbbell Deadlifts (50/35 lbs)
12/9 Calorie 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 12/9…you’re finished when you hit 24/18 calories.