May 21, 2019 – Invictus Athlete

Primary Training Session

A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

C.
Three sets, for max reps, of:
Strict Muscle Up + 4 Strict Dips
Rest 2 minutes

D.
Every 3 minutes, for 24 minutes (8 sets) of:
25/18 Calorie Assault Bike
*Power Clean

*Sets 1-2: 10 Power Cleans @ 50%
*Sets 3-4: 7 Power Cleans @ 60%
*Sets 5-6: 4 Power Cleans @ 70%
*Sets 7-8: 2 Power Cleans @ 70-80%

E.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.

B.
Two set of:
Deadlift x Max Reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)
immediately followed by. . .
Sled Drag x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)
Rest 5 minutes

C.
Three sets for time of:
6 Rope Climbs
100-Foot Sled Push (Heavy)
12 Sandbag Cleans (150/100 lbs)*
100-Foot Sled Push (Heavy)
Rest 3 minutes

(If you do not have access to a sandbag perform 20 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.)

D.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout
5 Rear Delt Raises
(Use dumbbells, go heavy and create external torque through your whole body.)

Assault Bike Conditioning Option
Three sets of:
60/45 Calorie Assault Bike
Rest 60 seconds
40/30 Calorie Assault Bike
Rest 30 seconds
20/15 Calorie Assault Bike
Rest 3 minutes