November 16, 2020 – Invictus Athlete

Primary Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch Pull + Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 1 rep @ 80% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch
*Set 7 = 1 rep @ 90% of 1-RM Snatch
*Sets 8-10 = 2 reps @ 80-85% of 1-RM Snatch

C.
Every 2 minutes, for 14 minutes (7 sets):
Clean + Front Squat + Jerk + Clean

*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85-90% of 1-RM Clean & Jerk

D.
For time:
150 Double-Unders
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
150 Double-Unders

Compare results to October 5, 2020.

Handstand Walk alternatives:

For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

E.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

Strength Accessory Option

A.
“Chesticles”
Every minute, on the minute, until failure…
Bench Press x 1 rep

Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

This workout is courtesy of Rob Orlando whom Tino was fortunate to work with on Strongman Seminars. That sweet chest pump!

B.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)

Increase load from last week.

C.
Three sets of:
Alternating Single-Arm Arnold Press x 12 reps
Rest 30 seconds
Ring Row x 12 reps @ 2011
Rest 30 seconds
Supinated Grip Pull-Up x 8-10
Rest 30 seconds
Dumbbell Pull-Over x 30 seconds
Rest 90 seconds

D.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds

Keep a steady pace with a light band.

Engine Accessory Option
“CrossFit Games Event – TOES-TO-BAR/LUNGE”
Complete rounds of 30, 20 and 10 reps/yards of
Toes-to-Bar
Kettlebell Walking Lunge (32/24 kg)

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

Complete rounds of 30, 20 and 10 Calories/yards of
Assault Bike
Kettlebell Walking Lunge (32/24 kg)

Running Endurance Option
Ten sets for max distances:
60 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 25 minutes – 10 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods. Last week you ran for 45 seconds…try to maintain that pace for an extra 15 seconds.

Rowing Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 600 Meters

Your goal should be to maintain consistent pacing across all sets – aim for all sets at a faster 500m pace than you were able to hold the week of July 27, 2020.