May 8, 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 running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups

60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Backpack Suitcase Deadlifts (10 each side)
10 Windmills (5 each side; use a water jug OR balance a book on your hand)

When the clock reaches 15:00, complete the following…

As many rounds and reps as possible in 16 minutes of:

20 Box Jumps OR 50 Line Hops
30 Single Arm Backpack Overhead Squats (15 per arm)
400m run OR 100 Mountain Climbers

When the clock reaches 35:00, complete the following…

Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds

For the curls and extensions, you can use any available objects or resistance bands. Alternatively, you can use a towel and create isometric tension in each of these positions; contract as hard as you can for 4-5 seconds per repetition, and play with slight elbow angle variations throughout the set.

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 to work at a consistent pace throughout a 16-minute conditioning effort. Today’s AMRAP is a very “open-style” workout, one where the movements are mixed enough to give you a different stimulus and allow you to continue pushing. A good goal to shoot for is 3+ rounds.

Our accessory work today is a fun upper body pump session because it’s Friday and almost summertime. Have fun!

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 running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
20 Bird Dogs (10 each side)
20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side)
10 Dumbbell or Kettlebell Windmills (5 each side)

When the clock reaches 15:00, complete the following…

Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row

When the clock reaches 35:00, complete the following…

Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds

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 to work at a consistent pace throughout a 16-minute conditioning effort. Today’s AMRAP is a very “open-style” workout, one where the movements are mixed enough to give you a different stimulus and allow you to continue pushing. A good goal to shoot for is 3+ rounds.

Our accessory work today is a fun upper body pump session because it’s Friday and almost summertime. Have fun!

Primary Training Session
Mobility & Activation
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

A.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex

x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)

*Sets 1-2 = 1 rep @ 80% of 1-RM in this complex
*Sets 3-4 = 1 rep @ 87.5% of 1-RM in this complex
*Set 5 = 1 rep @ 95% of 1-RM in this complex

B.
Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

C.
Five rounds for time of:
10 Double Dumbbell Snatches (50/35 lb DBs)
20 Alternating Pistols
30 Single-Arm Dumbbell Push-Press (50/35 lbs – switch arms after every 5 reps)

D.
Three sets of:
Barbell Glute Bridges x 12-15 reps @ 35-40% of 1-RM Deadlift
Rest as needed

E.
Three sets of:
Glute Ham Raises x 8 reps
Rest 90 seconds

F.
Three sets of:
50-Foot Suitcase Carry (right)
Rest 30 seconds
15 Single-Arm Ring Rows (right)
Rest 30 seconds
50-Foot Suitcase Carry (left)
Rest 30 seconds
15 Single-Arm Ring Rows (left)
Rest 60 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.

Assault Bike Conditioning Option
Five sets for max calories of:
5 Minutes of Assault Bike
Rest 3 Minutes

Goal should be 27-30% of the total calories you acheived on your 20 minute assault bike test each set.
DO NOT SPRINT AND REST.

Aerobic Conditioning Accessory Option
Eight sets for max calories of:
60 seconds of Assault Bike
Rest 30 seconds
60 seconds of Rowing
Rest 30 seconds
60 seconds of Ski-Erg or Burpees
Rest 2 minutes

*Goal is to hold more calorie or reps than April 24, 2020.