March 11, 2017 – Invictus Athlete

Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 17.3 again on Monday and still submit your score before the deadline, I would suggest performing the workout below – or a reduced volume version of it, and then resting on Sunday.

Primary Training Session
A.
“Last Man Standing”
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):
Push Press x 1 rep
(start at 135/95 lb and add 10 lbs every minute)
——–
Front Squat x 1 rep
(start with the weight you finished with on the push press, add 10 lbs every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats, perform 20 Wall Ball Shots (30/20 lbs) on the minute, every minute, for up to 7 minutes.
(If you make all 7 sets, terminate this portion of the workout and move on.)
If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots, perform 10/8 Strict Handstand Push-Ups on the minute, every minute, for a maximum of 7 minutes.
If you cannot complete all 10/8 SHSPUs within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)
——–
Picking up on the minute you would have been starting your next set of Strict Handstand Push-Ups, perform 15/12 Calorie Assault Bike on the minute, every minute, for a maximum of 7 minutes.*
If you cannot complete all 15/12 Calories within the designated minute, your workout is over.
(Goal is to keep working for as long as possible…to be the last man/woman standing.)

*If you do not have access to an assault bike then perform 18/12 Calories on a Concept 2 rower.

B.
Three sets of:
Romanian Deadlifts x 8-10 reps @ 3011
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 41X1
Rest as needed
Banded Triceps Extensions x 25 reps @ 1010
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.

Strongman Training Option
A.
Two sets of:
150-Foot Farmer’s Walk
(goal is max load, no stopping allowed – turn every 50-feet)
Rest 2-3 minutes

B.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Rest 3 minutes

C.
Two sets of:
100-Foot Harnessed Sled Pulls
(for max load, no stopping in the 100 feet)
100-Foot Yoke Carry
(perform for max load, no stopping)
Rest 3 minutes

Finisher
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Hercules Hold with Palms Facing Up

Followed by…

Two rounds of:
30 seconds of Dumbbell Lateral Raises
30 seconds of Hercules Hold with Thumbs Facing Up

Rest 3 minutes, and then…

Three sets of:
50-Meter Prowler Sprint @ 100% effort
Rest 60 seconds

Running Endurance Option

Beginner
Three sets of:
800 Meter Sprints @ your 1-Mile Pace
Rest 2-3 Minutes in between

Intermediate

Four sets of:
800 Meter Sprints @ your 1-Mile Pace
Rest 2-3 Minutes in between