May 6, 2020 – Invictus Athlete

At-Home Workout (No Equipment)
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.

When the clock starts, perform…

Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges

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.

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Sumo Deadlift High Pulls
9 Jumping Squats

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpee Tuck Jumps
6 Backpack Clean and Jerks
9 Backpack Bearhug Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is working at a consistent pace through 1:1 work:rest ratios. The reps should all be low enough that you are able to continue moving, the goal for you is to find an aggressive pace that you can sustain through each interval.

At-Home Workout (Limited Equipment)

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.

When the clock starts, perform…

Two sets of:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges

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.

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is working at a consistent pace through 1:1 work:rest ratios. The reps should all be low enough that you are able to continue moving, the goal for you is to find an aggressive pace that you can sustain through each interval.

Primary Training Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Power Jerk + 3 Overhead Squats

Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2:30, for 10 minutes (4 sets):
Press in Split Jerk Position x 3 reps

Aim for 3 heavy working sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps

*Sets 1-4 = @ 70% or 1-RM Jerk
*Sets 5-7 = @ 75%

D.
Five sets of:
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 10 reps @ 75%
*Set 5 – 10 reps @ 75%
Rest 2 minutes

E.
Every 3 minutes, for 18 minutes (6 sets) for times of:
20/15 Calorie Assault Bike
20 Push Press (135/95 lbs)

Hit these hard with the goal of keeping the Push Press unbroken then pushing the assault bike hard. Goal will be sub-90 seconds.

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.
Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest as needed

B.
Three sets of:
Diamond Push-Ups x 20-30 reps @ 2011
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed

C.
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

Running Endurance Option
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace

Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

Compare results to the week of February 17, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%