June 24, 2020 – Invictus Athlete

Primary Training Session
A.
For time:
1000 Meter Row
50 Barbell Overhead Squats (20/15 kg)
30 Kettlebell Swings (24/16 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.
Three sets of:
Tempo Bench Press x 6-8 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6-8 reps each @ 31X1
Rest 90 seconds after each leg

Use the same weight used last week for these exercises, and aim to hit the high side of the rep range; don’t settle for six reps.

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 65% of today’s working weight
Rest 90 seconds after each leg

C.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 77.5% of 1-RM

D.
Three sets of:
Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hyper x 15-20 reps @ 50% of 1-RM Back Squat
Rest As needed

*If you do not have acess to a Reverse Hyper perform Band Pull-Throughs or Barbell Good Mornings

E.
Every 10 minutes, for 20 minutes (2 sets) for times:
500 Meter Row or 1000 Meter Bike Erg
40 Wall Ball Shots (20/14 lbs)
30 Strict Handstand Push-Ups
20 Double Dumbbell Power Cleans (50/35 lbs)
100 Double-Unders

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:
Barbell Seated or Safety Bar Good Mornings x 8 reps
Rest as needed
Box Step-Ups with Kettlebells x 8 reps per leg
Rest as needed

B.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 500 Meters @ 85-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).

Rowing Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for distances:
3 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds

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.

When the running clock reaches 20:00, perform the following:

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Russian Backpack Swings OR Backpack Ground to Overhead
Station 3 – Max Calories Bike/Row OR 200 Meter Run
Station 4 – Rest

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Weighted Hip Bridges
5-10 Right Arm Forward Push-Ups
5-10 Left Arm Forward Push-Ups
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is to get your heart rate up from the toes to bar and backpack swings, see how hard you can go on the bike or rower, then take a short rest and repeat. Try to aim for a sustainable pace on the bike or rower – or time on the 200 meter run – but one that will leave you thankful for the rest minute afterwards!

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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds

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.

When the running clock reaches 20:00, perform the following:

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 10-15 Toes to Bar OR Alternating Contralateral V-Ups
Station 2 – 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 – Max Calories Bike/Row
Station 4 – Rest

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is to get your heart rate up from the toes to bar and snatches, see how hard you can go on the bike or rower, then take a short rest and repeat. Try to aim for a sustainable pace on the bike or rower but one that will leave you thankful for the rest minute afterwards!