June 13, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Assault Bike or Row 10 minutes @ 70-75%

Followed by…

T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups x 5 reps

Followed by…

Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps

Followed by…

Reverse Pull Warm-Up x 10 reps

Followed by…

Two sets of:
Fire Hydrant Iso Hold x 30 seconds per side
Dead Bug with Med Ball x 10 reps

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
Six sets of:
2 Clean Lift-Offs + 1 Clean & Jerk
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these with the same weight you finished with on the lift-offs.

B.
Back Squat
*Set 1 – 4 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90-95%
*Set 4 – 4 reps @ 85-90%
*Set 5 – 3 reps @ 90-95%
*Set 6 – 2 reps @ 95+%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

C.
Three rounds for time of:
400 Meter Run
20 Burpee-Box Jump-Overs (24″/20″)
150-Foot Handstand Walk
10 Muscle-Ups

D.
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.

Strength Accessory Option
A.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed

B.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed

Running Endurance Option
For times:
Run 800 Meters @ 60-65%
Run 1 Mile @ 80-85% of your 1-Mile PR pace
Run 1 Mile @ 50-60% of your 1-Mile PR pace
Run 1 Mile @ 80-85% of your 1-Mile PR pace
Run 1 Mile @ 50-60% of your 1-Mile PR pace

Rowing Endurance Option
For time:
Row 10,000 Meters

There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full distance.

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps as possible in 3 minutes of:
400 Meter Run
15 Bent-Over Rows (with backpack or weighted object)
Max Reps of Alternating Reverse Lunges or Jumping Lunges until the end of the interval

Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
20 Backpack or Object Ground to Overhead
400 Meter Run
Plank Hold until the end of the 3-minute interval

Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. This entire conditioning piece should take 24 minutes.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is make you run fast! The faster you run, the more time you’ll have to accumulate reps. If you pace your run too much, you will not have enough time to catch up even if you’re relatively fresher than you would have been had you run at a more aggressive pace.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps as possible in 3 minutes of:
400 Meter Run
15 Bent-Over Rows
Max Reps of Alternating Reverse Lunges with Dumbbell Farmer’s Carry until the end of the interval

Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
20 Alternating Dumbbell Snatches
400 Meter Run
Plank Hold until the end of the 3-minute interval

Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. This entire conditioning piece should take 24 minutes.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is make you run fast! The faster you run, the more time you’ll have to accumulate reps. If you pace your run too much, you will not have enough time to catch up even if you’re relatively fresher than you would have been had you run at a more aggressive pace.