May 16, 2020 – Invictus Athlete

At-Home Workouts (Limited & No Equipment Option)
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.

Saturday Metcon

*Step 1*
Pick one with its corresponding distance:

Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters

*Step 2*
Pick your next movement grouping…

Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

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:
Have some fun today!

This is a different style of workout, and a good sweaty workout. Pick a pace you can hold the entire time and keep moving. Any rest taken is just adding a possible extra set of your exercise from step 2.

Primary Training Session
A.
For breathing efficiency and movement quality:
1000 Meter Row
50 Russian Kettlebell Swings (32/24 kg)
30 Wall Ball Shots (30/20 lbs)

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.

B.
Every 2 minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

C.
Five sets of:
Push Press x 3 reps
Rest 2-3 minutes

Build to a 3-RM push press.

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Squat Cleans (205/135 lbs)
6 Bar Muscle-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (205/135 lbs)
12 Toes-to-Bar

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
12 Deadlifts (205/135 lbs)
24 Alternating Pistols

E.
Three sets of:
V-Up to V-Sit x 12 reps
Prone Plank Hold x 60 seconds
Straight-Body Ceiling Reaching Crunches x 20 reps
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.

Strength Accessory Option
A.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

B.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed

C.
Four sets of:
100-Foot Harnessed Sled Drag
Max Rep Sandbag Squats (150/100 lbs)
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

Running Endurance Option
Three sets for times of:
Run 2000 Meters @ 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace

Rowing Endurance Option
For distance:
4-5 Minutes of Rowing @ 70% of 2k PR Pace
4-5 Minutes of Rowing @ 80% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 75% of 2k PR Pace
4-5 Minutes of Rowing @ 85% of 2k PR Pace
4-5 Minutes of Rowing @ 70% of 2k PR Pace