June 26, 2020 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets with the goal of increasing on the heavest load used last week. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch + Hang Power Snatch
(perform a power snatch then lower the bar to just above the knee & perform a hang power snatch)

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 85% of 1-RM Power Snatch

C.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 4 reps @ 80%

D.
For time:
800 Meter Run (Assault Runner or similar if possible)
30 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (205/135 lbs)

Rest until the running clock reaches 12:00, and then…

Two rounds for time of:
400 Meter Run (Assault Runner or similar if possible)
20 Burpee Box Jump-Overs (24″/20″)
15 Shoulder to Overhead (155/105 lbs)

Rest until the running clock reaches 24:00, and then…

Three rounds for time of:
200 Meter Run (Assault Runner or similar if possible)
10 Burpee Box Jump-Overs (24″/20″)
20 Ground to Overhead (75/55 lbs)

E.
Three sets of:
Prone Lying Hamstring Curls x 8 reps @ 4111
Rest 30 seconds
Reverse Hypers x 15 reps
Rest 60 seconds

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

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.
Two sets of:
100-Foot Overhead Yoke Carry
(as heavy as possible; keep shoulders down and lats engaged)
Rest 2-3 minutes

B.
Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

C.
Five sets of:
60 second Sled Push
Rest 60 seconds
Reverse Sled Drag back to starting position
Rest 4 minutes

This should be heavy. You should be able to move for 60 seconds without stopping for the first two sets…but it should be a 50/50 chance that you won’t make it on the next two.

Engine Accessory Option
Every 3 minutes, for 30 minutes (10 sets), for Max Calories:
30 seconds of Assault Bike
(these should be maximal efforts every set)
30 seconds of Air Squats

If you have a weighted vest wear it!

Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 2 minutes.

Aerobic/Gymnastics Accessory Option

Against a 3:30-minute running clock…
500/400 Meters or Ski-Erg or Row
50 Heavy Rope Double-Unders
Max Reps of Bar Muscle-Ups

When the running clock reaches 3:30. . .

Against a 3:30-minute running clock…
20/15 Calorie Bike Erg or Assault Bike
50 Heavy Rope Double-Unders
Max Reps of Ring Muscle-Ups

Rest 3 minutes and then repeat for a total of THREE sets (30 minutes)

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:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

When the running clock reaches 15:00, perform the following:

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds between sets

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
150 Meter Run OR 30 Mountain Climbers
10 Backpack Deadlifts
16-20 Backpack Bearhug Box Step Overs
10 Backpack Deadlifts
150 Meter Run OR 30 Mountain Climbers

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers
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 we are hitting another classic sh*t sandwich! Try to see if you can hold on to the dumbbells for all of the deadlifts and step overs. Don’t be surprised when you’re feeling both your legs and grip start to fatigue! Your goal should be to finish each of the sets in 5 minutes or less, giving you at least 2 minutes of rest before starting the next interval.

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:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

When the running clock reaches 15:00, perform the following:

Three sets of:
*Max Reps of Burpees while holding your breath
Rest 90 seconds

*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
15/12 Calorie Bike or Row
10 Dumbbell Deadlifts
16-20 Dumbbell Box Step Overs
10 Dumbbell Deadlifts
15/12 Calorie Bike or Row

When the running clock reaches 44:00, perform the following:

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
20-30 Race Car Drivers

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 we are hitting another classic sh*t sandwich! Try to see if you can hold on to the dumbbells for all of the deadlifts and step overs. Don’t be surprised when you’re feeling both your legs and grip start to fatigue! Your goal should be to finish each of the sets in 5 minutes or less, giving you at least 2 minutes of rest before starting the next interval.