November 27, 2019 – Invictus Athlete

Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 2 minutes, for 8 minutes (4 sets) of:
Back Squat
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

C.
Three sets of:
Narrow-Stance Front-Racked Double Kettlebell Squat x 8-10 reps @ 32X1
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 90 seconds

D.
“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)
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.

Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

Post your time to the blog, 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.

Strongman Accessory Option
A.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

B.
In 12 minutes build to today’s 3-RM Sumo Deadlift

Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.

C.
Against a 3-minute running clock, complete as many rounds and reps as possible of:
6 Box Jumps (24″/20″ – jump up, step down)
4 Dumbbell Thrusters (50/35 lb DBs)
2 D-Ball or Sand Bag Cleans (150/100 lbs)
Repeat for a total of SIX sets, resting 2 minutes between sets. Pick up each set where you left off when the last ended.

D.
Two sets of:
200 Meter Sled Sprint
Rest 90 seconds

Running Endurance Option
Three sets of:
Run 2400 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

Rowing Endurance Option
Eight sets of:
Row 500 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Your goal is to keep the same pace you established for last week’s 400 meter repeats.