March 20, 2020 – Invictus Athlete

At Home Workout
Limited Equipment
Warm-Up
Two sets of:
200 Meter Jog
10 Inchworms
20 Alternating Reverse Lunges
10 Russian Baby Makers
100 Foot Farmer’s Carry
10 Down Ups

A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press

For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..

B.
Complete as many rounds and reps as possible in 18 minutes of:
15/10 Calorie Bike or Row
10 Bar-Facing Burpees
5 Ground to Overhead* (50% of 1RM Clean & Jerk)

*No access to a barbell? Perform double dumbbell or kettlebell clean and jerk!

C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds

No Equipment Needed:

Warm-Up
Two sets of:
200 Meter Jog or 30-60 seconds of High Knee Jog in Place
10 Inchworms
20 Alternating Lateral Lunges
10 Russian Baby Makers
30-60 second Wrist Stretch
10 Down Ups

A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Alternating Curtsy Squats
V-Ups
Bird Dogs

Example:
20 Alternating Curtsy Squats, 20 V-Ups, 20 Bird Dogs, 18 Alternating Curtsy Squats 18 V-Ups, 18 Bird Dogs, etc….

B.
Complete as many rounds and reps as possible in 18 minutes of:
60 Mountain Climbers (30 per side)
20 Alternating Pistol Squats or Alternating Cossack Squats
10 Down Ups

C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds

Primary Training Session
A.
Four sets of
5 Seated Box Jumps
5 Broad Jumps
15 second Assault Bike Sprint
Rest 60 seconds

B.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90

C.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

D.
For time:
30/22 Calories of Assault Bike
100-Foot Handstand Walk
30 Power Snatches (95/65 lbs)
100-Foot Handstand Walk
30/22 Calories of Assault Bike

E.
Three sets of:
Band-Resisted GHD Hip Extensions x 30 reps
Rest 30 seconds
Stationary Dips x 30 reps
Rest 30 seconds

F.
Every 2 minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)

Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.

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.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

B.
Five sets of:
5 Unbroken Dumbbell Deadlifts
5 Unbroken Dumbbell Cleans
5 Unbroken Dumbbell Front Squats
5 Unbroken Dumbbell Push-Press
Rest 60 seconds

Perform with a weight you can continuously move for all 4 movements. A good goal would be 70/50 lb DBs.

Assault Bike Conditioning Option

Every 90 seconds, for 24 minutes (16 sets) for times:
15/10 Calories of Assault Bike

Please note times for each of the 16 sets.