March 9, 2020 – Invictus Athlete

Primary Training Session
Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges

x 4-6 reps (slow and controlled)

A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes

Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 5 minutes, for 25 minutes (5 sets) for times:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

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.

Strength Accessory Option
A.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with KBs (24/16 kg KBs farmers hold)
10 Bent-Over Double Arm Kettlebell Rows

B.
Every 3 minutes, for 9 minutes (3 sets):
10 Double Kettlbell Front Squats (32/24 kg KBs in each hand)
15 GHD Sit-Ups

Assault Bike Conditioning Option
Twenty Four (24) sets for calories of:
30 seconds of Assault Bike*
Rest 30 seconds

*Every 8 minutes (8 sets), rest 2 minutes. The goal should be to hold 2-3 calories more per set than you did on February 24. This piece should take 28 minutes.

Running Endurance Option
Four sets for times of:
Run 800 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 60-65% of 1-Mile PR Pace
Rest 30 seconds

Rowing Endurance Option
Four sets for times of:
Row 1000 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 60-65% of 2k PR Pace
Rest 30 seconds