November 29, 2019 – Invictus Athlete

Primary Training Session
A.
Three rounds of:
10 Burpees to Target 6″ Above Reach
20 Sandbag Squats (Light)
400 Meter Run

If you do not have access to a sandbag perform Kettlebell Front-Racked Squats (16-24/12-16 kg). 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.

B.
Every 2 minutes, for 8 minutes (4 sets):
(Push Press + Overhead Squat) x 2 reps
(use your regular push press grip throughout, and hold the bottom position of the Overhead Squat for 2-3 seconds)

Build over the course of the six sets.

Every 2 minutes, for 12 minutes (6 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)

Goal should be to be slightly higher than last week for each set.

C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Jerk

Build over the course of the 6 sets to today’s heavy-ish.

D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 75%

E.
Three rounds for time of:
20/15 Calories of Assault Bike
15 Toes to Bar
10 Alternating Dumbbell Snatches (75/55 lbs)

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:
Single-Arm Ring Row x 8-12 reps @2111 each side
Rest as needed
AB-Wheel Roll Outs x 10-12 reps
Rest as needed

B.
Four sets of:
Triceps Push-Downs x 30 reps
Rest 30 seconds
Barbell Biceps Curls x 15 reps
Rest 90 seconds

Aerobic/Gymnastics Accessory Option
Three sets for times of:
100 Heavy Rope Double-Unders
20 Strict Handstand Push-Ups
15 Devil’s Presses (50/35 lbs)
100-Foot Handstand Walk
500 Meter Row
Rest 4 minutes

Assault Bike Conditioning Option
Four sets for max calories of:
4 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Assault Bike
Rest 3 Minutes