November 23, 2020 – Invictus Athlete

Primary Session

Movement Primer
Every 3 minutes, for 15 minutes (5 sets):
5 Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

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.
Every 2:30, for 30 minutes (12 sets):
Snatch x 1 rep

*Set 1 = @ 60% of 1-RM Snatch
*Set 2 = @ 65% of 1-RM Snatch
*Set 3 = @ 70% of 1-RM Snatch
*Set 4 = @ 75% of 1-RM Snatch
*Set 5 = @ 80% of 1-RM Snatch
*Set 6 = @ 84% of 1-RM Snatch
*Set 7 = @ 88% of 1-RM Snatch
*Set 8 = @ 92% of 1-RM Snatch
*Set 9 = @ 96% of 1-RM Snatch
*Sets 10-12 = @ 96+% of 1-RM Snatch

The goal for today is to find a 1-RM Snatch.

B.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 60%
*Set 2 = @ 70%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Set 5 = @ 90%
*Set 6 = @ 94%
*Set 7 = @ 98%
*Sets 8-10 = @ 98+%

The goal for today is to find a 1-RM Clean & Jerk.

C.
For time:
100 Drag Rope Double-Unders or 150 Double-Unders
100-Foot Single-Arm Overhead Walking Lunge (80/60 lbs; 50-feet each arm)
100-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge (80/60 lbs; 50-feet each arm)
100 Drag Rope Double-Unders or 150 Double-Unders

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

D.
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 3131
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 10 reps @ 10X0
Rest 15 seconds
Alternating Lunges with Farmer’s Carry x 20 reps @ 10X0
(step forward to start each repetition and drive back to the starting position)
Rest 2 minutes

Strength Accessory Option

A.
Three sets of:
Tempo Bench Press x 5 reps @ 5050
(use either a barbell or dumbbells)
Rest 2 minutes

B.
Four sets of:
Station 1 – 10 Dumbbell Z-Presses @ 2111
Station 2 – 45 seconds of Dumbbell Sumo Squat Pulses
(hold two dumbbells between legs with wide sumo stance and toes turned out slightly; for 30 seconds oscillate between parallel and 3-4 inches above parallel)
Station 3 – 12 Tempo Push-Ups @ 1111
Station 4 – 12 Dumbbell Death March Steps @ 2011
Station 5 – 45 seconds of Banded Hammer Curls
Station 6 – 45 seconds of Prone Plank Hold
Station 7 – Rest 60 seconds

Engine Accessory Option
Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Burpee Box Get-Overs (48″/40″) in remaining time

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

Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs (24″/20″) in remaining time

Rest until the running clock reaches 30:00, and then…

Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Down-Ups in remaining time

Compare to October 5, 2020

Running Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 300 Meters

Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.

Rowing Endurance Option
Every 5 minutes, for 40 minutes (8 sets) for times of:
Row 750 Meters

Push your paces hard. See if you can hold your pace from last week. You have a little extra rest time this week, so trust your conditioning and be aggressive with your pacing.