May 7, 2019 – Invictus Athlete

WEEKLY OVERVIEW VIDEO
(We apologize this didn’t go out on schedule for Sunday!)

Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Handstand Play Time

Spend time getting comfortable being upside down. If you’re already confident handstand holds, then continue to challenge yourself with new obstacles and goals.

C.
Every minute, on the minute, for 8 minutes:
2 Muscle Ups

Work on something specific to your needs. Options might be working on a smooth transition from catch to dip. Falling from the top of the rings for cycling multiple muscle ups. Play around with changing the timing of when you pull for your turn over. Anything works, but spend some time studying your muscle up and trying new things.

D.
Every minute, on the minute, for 5 minutes (5 sets):
30 Double Unders
4 Power Cleans @ 55% of 1-RM Clean

Rest until the running clock reaches 6:00, and then. . .

Every 90 seconds, for 7:30 (5 sets) of:
30 Double Unders
3 Power Cleans @ 70% of 1-RM Clean

Rest until the running clock reaches 15:00, and then. . .

Every 2 minutes for 10 minutes (5 sets) of:
30 Double Unders
2 Power Cleans @ 80% of 1-RM Clean

E.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – False Grip Strict Ring Pull-Ups to Sternum x 6-8 reps @ 1111

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

When the running clock reaches 10:00…

B.
Every 4 minutes, for 20 minutes (5 sets):
60 second Wall Sit (45/35 lb Plate)
6 D-Ball or Sandbag Cleans (150/100 lbs)
30 second Sandbag Squats (150/100 lbs)

C.
Five sets of:
Bench Press x Max Reps @ 65%
Immediately followed by. . .
200 Meter Row Sprint
Rest 3 minutes

*Bench press sets should be until failure, make sure you have a spotter. Row sprints should be all out, if you don’t feel a little queazy after each then you’re not getting the right intensity.

D.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raise
5 Biceps Curls

Assault Bike Conditioning Option

Every 8 minutes, for 32 minutes (4 sets) of:
40/30 Calorie Assault Bike
Rest 60 seconds
40/30 Calorie Assault Bike