November 22, 2017 – Invictus Athlete

Primary Strength Session
A.
Three sets of:
Barbell Loaded Bulgarian Split Squats x 20 reps @ 10X0
(make these as heavy as you can handle – and at least 3% heavier than last week if you made all of your reps last week, but do not deviate from the tempo – which means no stopping at the top, this should be constant motion throughout the set)
Rest 90 seconds after each leg
Dumbbell Z-Press x 5 reps @ 2011
(increase the load by at least 5 lbs from last week)
Rest 90 seconds

B.
Three sets of:
100-Foot Overhead Yoke Carry
Rest as needed

C.
Three sets for max reps of:
Sandbag Squat (Bear hug)
(Heavy for 12-15 reps)
immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pull
immediately followed by. . .
Close-Grip Push-Ups
Rest 90 seconds

Primary Conditioning Session
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm @ 55/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

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.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
Three sets of:
Decline Dumbbell Bench Press x 8 reps @ 21X1
Rest 30 seconds
Stationary Dips x Max Reps @ 1111
Rest 3 minutes

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Running Endurance Option
Eight sets for times of:
400 Meter Run
Rest 2-3 minutes

Rowing Endurance Option
“Concept 2 Default Pyramid”
For max meters:
1 Minute of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
4 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
1 Minute of Rowing

If you turn on your Concept 2 monitor and select “Custom Workouts,” you will find this as the second workout in that list. It’s a classic, and worthy of your best effort.

Gymnastics Skills Option
A.
If you are not familiar with the False Grip for rings, please watch this video.
If you are not familiar with the Cast Swing, please watch this video.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing x 4 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps

Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep

B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 15 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

Followed by. . .

One set of:
Ring Dip Negatives x 6 reps @ 33A2

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 8 reps
Interval 2 – Ring Half Dip Hold x 10 seconds