March 3, 2020 – Invictus Athlete

Primary Training Session
A.
Two sets of:
500 Meter Row
20 Barbell Overhead Squats (20/15 kg)
60 Double Unders
20 Barbell Thrusters (20/15 kg)
Rest 60 seconds

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 90 second rest. 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 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
Six sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 50% of 1-RM (established 2/18/20)
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 10 reps @ 50-55%
* Set 5 – 10 reps @ 55-60%
* Set 6 – 10 reps @ 60-65%
Rest 2 minutes between sets.

D.
Every 12 minutes, for 24 minutes (2 sets) for times of:
Run 800 Meters or Row 800 meters
30 Burpee Box Jump-Overs (24″/20″)
Run 800 Meters or Row 800 meters

If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.

E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
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.

Gymnastics Skills Accessory Option

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Alternating Pistol Squats x 45 seconds

Strongman Accessory Option
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull
100-Foot Sled Push Back
100-Foot Sandbag Carry (Heavy)
100-Foot Farmer’s Carry (70/50 lbs)
Rest 3-4 minutes

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.
*If you do not have access to a 100-Foot Rope then perform 2 Legless Rope Climbs from seated.

B.
Four sets of:
Front-Racked Kettlebell Reverse Lunges x 10 reps each leg
Reverse Hyper x 15-20 reps @ 40% of 1-RM Back Squat
Rest as needed

*If you don’t have access to a reverse hyper perform band pull-throughs wearing a weighted vest.

C.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)

Mixed-Modal Capacity Accessory Option

Every minute, on the minute, for 5 minutes for max calories/reps:
Minute 1 – 60 seconds of Assault Bike
Minute 2 – 12 Front-Racked Dumbbell Reverse Lunges (50/35 lb DBs)
Minute 3 – 60 seconds of Ski Erg or Double-Unders
Minute 4 – 12 Dumbbell Thrusters (50/35 lb DBs)
Minute 5 – 60 seconds of Rowing

Rest 3 minutes, and repeat for a total of THREE SETS.

For each set post your calories or reps achieved on each of the three scored segments:
1. Assault Bike (calories)
2. Ski Erg (calories) or Double-Unders (reps)
3. Rowing (calories)