May 2, 2020 – Invictus Athlete

At-Home Workout (No Equipment)
Seven rounds for time of:
30 Running Man Line Jumps
8 Backpack Devil’s Presses
12 Alternating Reverse Lunges

Rest 60 seconds, and then…

For time:
90 Running Man Line Jumps
24 Backpack Devil’s Presses
36 Alternating Reverse Lunges

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

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

At-Home Workout (Limited Equipment)

Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil’s Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds

Rest 60 seconds, and then…

For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil’s Press
36 Alternating Reverse Lunges with Goblet Hold

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

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: Today’s intention is to find your pace. You will get seven rounds to pay attention to your breathing and movement quality – and you may notice a little burn in your muscles too. Once you clear that hurdle you’ll be well-prepared to attack the chipper. Use the early rounds to find out how you will be able to move through larger chunks of reps at a time without stopping.

Primary Training Session
A.
Three rounds for breathing efficiency and movement quality:
400 Meter Run or 20/15 Calorie Assault Bike
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (jump as high as possible, land soft and step down)

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):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

C.
Three sets of:
185/125 lb Push Press x Max Reps @ 10X3
Rest 3 minutes

THIS IS NOT THE SAME AS LAST WEEK. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.

D.
For time:
15 Burpee Box Jump-Overs (30″/24″)
15 Front Squats (245/165 lbs)
15 Bar Muscle-Ups

Rest until the running clock reaches 10:00, and then…

E.
Two rounds for time of:
20/15 Calories of Assault Bike
20 Deadlifts (245/165 lbs)
20 Toes to Bar

Rest until the running clock reaches 20:00, and then…

F.
Three rounds for time of:
300 Meter Row
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups

G.
Three sets of
Hollow Body Bounces x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches

x 20 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 Accessory Option

A.
Two sets of:
100-Foot Overhead Yoke Carry
(as heavy as possible; keep shoulders down and lats engaged)
Rest 2-3 minutes

B.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

C.
Five sets of:
60 second Sled Push
Rest 60 seconds
Reverse Sled Drag back to starting position
Rest 4 minutes

This should be heavy. You should be able to move for 60 seconds without stopping for the first two sets…but it should be a 50/50 chance that you won’t make it on the next two.

Running Endurance Option
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace

We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.

Rowing Endurance Option
For distance:
40 Minutes of Rowing

Compare your result with that from the week of February 22, 2020. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.