June 9, 2020 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 15 Minutes (5 sets) of:
Minute 1: Nose-to-Wall Handstand Hold x 30 Seconds
Minute 2: Bar Muscle Ups* x 4-6 reps or Strict Pull-Ups x 8-10 reps
Minute 3: L-Sit Hold x 20-30 Seconds

*Do not rush through the bar muscle ups. Take your time at the top to think about your next descent and how to make it as efficient as possible.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 60-70%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 70-80%

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″” Below the Knee)

C.
Three sets for times of:
10 Devil’s Press (50/35 lb DBs)
20 Toes-to-Bar
30 Double Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
400 Meter Run
Rest 3 minutes

D.
One set of:
100 Incline Dumbbell Tate Press

Light weight and just move steady.

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.

Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too light. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

B.
Ten rounds for time of:
50-Foot D-ball or Sandbag Carry (150/100 lbs)
10 D-Ball or Sand Bag Squats (Bear Hug)

C.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raise
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

Assault Bike Conditioning Option
Ten sets of:
30 seconds of Assault Bike
Rest 30 seconds

At the 10 minute mark, rest 2 minutes and then repeat for a total of THREE sets. This piece will take a total of 34 minutes.

Mixed-Modal Accessory Option
Against a 90-second running clock…
10 Goblet Squats (32/24 kg)
10 Double Dumbbell Ground to Overhead (50/35 lb DBs)
Max Calories of Assault Bike in remaining time
Rest 90 seconds and repeat for a total of 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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side

immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest

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…

For time:
21 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
15 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
9 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps

When the running clock reaches 28:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
Burpees
Backpack Sumo Deadlifts

When the running clock reaches 38:00, perform the following…

Complete as many rounds and reps as possible for 10 minutes of:
10 Backpack Goblet Squats
50 Lateral Line Jumps
10 Burpees
10 Backpack Sumo Deadlifts

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:
The goal of today is intensity! Push yourself hard during the couplets and earn a longer rest period to recover and repeat.

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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side

immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest

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…

Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders

When the running clock reaches 28:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts

When the running clock reaches 38:00, perform the following…

Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts

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:
The goal of today is intensity! Push yourself hard during the couplets and earn a longer rest period to recover and repeat.