June 8, 2020 – Invictus Athlete

Primary Training Session
A.
Three rounds of:
10 Glute Ham Raises @ 2011
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg) @ 31X1
10 Calorie Assault Bike
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Double Kettlebell Thrusters (16-24/12-16 kg)
10 Calorie Assault Bike

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.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk

Build across the 10 sets to something heavy for today.

C.
Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Assault Runner or Run
6 Ground to Overhead

Begin at 40% of your 1-RM Clean & Jerk and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.

D.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 second Bear Hug Sandbag Hold (150/100 lbs)
15 Bear Hug Sandbag Squats
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball perform with Double Front Racked Kettlebells (24-32/16-24 kg).

E.
One set of:
100 Empty Barbell Front Rack Lunges

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.

Aerobic/Gymnastics Accessory Option
For time:
400 Meter Run
20 Bar Muscle Ups
400 Meter Run
30 Chest-to-Bar Pull-Ups
400 Meter Run
40 Toes to Bar
400 Meter Run
10 Bar Muscle Ups
15 Chest-to-Bar Pull-Ups
20 Toes to Bar

Running Endurance Option

Twenty (20) sets for times of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 30 seconds

If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.

Rowing Endurance Option
Every 6 minutes, for 36 minutes (6 sets) for times of:
Row 750 Meters

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 six 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/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats

When the running clock reaches 12:00, perform the following:

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 150-Foot Shuttle Run OR 30 Jumping Jacks
Station 2 – 16-20 Alternating Lunges
Station 3 – 30 seconds of Max Reps Backpack Clean and Jerks OR 30 seconds of Single Leg Deadlifts on Each Leg
Station 4 – Rest

When the running clock reaches 32:00, perform the following…

Two rounds for time of:
150-Foot Shuttle Run OR 30 Jumping Jacks
16 Alternating Lunges
15 Backpack Clean and Jerks OR 10 Single-Leg Deadlifts Per Leg

Time Cap = 10 Minutes

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

Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds

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 use the EMOM to prefatigue you, then force you to work hard to maintain that pace or faster for the two rounds for time. Take advantage of your rest periods and use time to lower your heartrate, then hit the two rounds for time at game pace with whatever you have left in the tank.

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/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 15-18/10-12 Calorie Bike or Row
Station 2 – 16-20 Dumbbell or Kettlebell Front-Racked Alternating Lunges
Station 3 – 30 seconds of Max Reps Dumbbell Clean and Jerks
Station 4 – Rest

When the running clock reaches 32:00, perform the following…

Two rounds for time of
15/12 Calorie Bike or Row
16 Dumbbell or Kettlebell Front-Racked Alternating Lunges
15 Dumbbell Clean and Jerks

Time Cap = 10 Minutes

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

Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds

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 use the EMOM to prefatigue you, then force you to work hard to maintain that pace or faster for the two rounds for time. Take advantage of your rest periods and use time to lower your heartrate, then hit the two rounds for time at game pace with whatever you have left in the tank.