November 22, 2019 – Invictus Athlete

Primary Training Session
A.
Three sets of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Sandbag Carry (Bearhug) (100-150/70-100 lbs)*
Rest 90 seconds

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.
*If you do not have access to a sandbag perform Kettlebell Front-Racked Carry (32/24 kg)

B.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Snatch x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the snatch)

Build over the course of the 8 sets to today’s heavy-ish.

C.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean x 1 rep
(High Hang, Mid-Thigh, 2″ Below the Knee – hold each of those positions for 2 full seconds before performing the clean)

Build over the course of the 8 sets to today’s heavy-ish.

D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70%

E.
Complete rounds of 21, 15 and 9 reps for time of:
Calories of Assault Bike
Double Dumbbell Hang to Overhead* (50/35 lbs)
Chest-to-Bar Pull-Ups

*You may Hang Clean & Jerk or Hang Snatch the dumbbells.

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:
Bent-Over Barbell Row x 12 reps
Rest 30 seconds
Banded Triceps Push Down x 30 reps
Rest 30 seconds
Dumbbell Lateral Raise x 12 reps
Rest 2-3 minutes

B.
Three sets of:
Banded Pull-Aparts x 25-30 reps
Rest 30 seconds
Suitcase Deadlift x 12-15 reps @2011 each side
Rest as needed

Aerobic/Gymnastics Accessory Option
Three sets of:
40/30 Assault Runner or 800 Meter Run
30 Russian Kettlbell Swings (32/24 kg)
200-Foot Handstand Walk
40/30 Calorie Row
20 Goblet Squats (32/24 kg)
30 Strict Handstand Push-Ups
Rest 2 minutes

If you’re using these sessions to improve technique and skill in movements, we suggest approaching them at 80-85% initially, and increasing your intensity/effort as you become more comfortable and confident with the skills included in the training session. The goal should be smooth and consistent pacing throughout the session.

Assault Bike Conditioning Option
Four sets for calories of:
8 Minutes of Assault Bike
Rest 4 Minutes