November 30, 2019 – Invictus Athlete

Primary Training Session

Mobility & Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss

x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

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

B.
Every 60 seconds for 8 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%

Reset the barbell every time on the floor…do not perform these touch and go.

C.
For time:
3000 Meter Row
2-Mile Run
100 Wall Ball Shots (20/14 lbs)
50 Burpee Box Jump-Overs (24″/20″)

D.
Three sets of:
Barbell Seated or Safety Bar Good Mornings x 8 reps
Rest as needed
Box Step-Ups with Kettlebells x 8 reps per leg
Rest as needed

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.
Every minute, on the minute, for 7 minutes:
5 Supinated-Grip Bent-Over Barbell Rows*
10 second Max Effort Assault Bike Sprint

Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

B.
Three sets of:
Sandbag Squat x Max Reps
(total muscle failure. Shoot for around 20 reps)
Immediately followed by…
Sled Push x 100 meters
(shooting for 100m but go hard and fast until you quit. Just go for it. The point is muscle failure, but your mind will quit first.
Rest as needed

C.
Three sets of:
Harnessed Bear Crawl x 100-Foot
Rest 2 minutes

THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.

D.
400 Meter Sandbag Carry

Running Endurance Option
Four sets for distances of:
30 seconds of Running @ 100%
Rest 90 seconds

Followed by…

Four sets of:
90 seconds of Running @ 90%
Rest 30 seconds

Rowing Endurance Option
Eight sets for times of:
Row 250 Meters
Rest 60 seconds

Move during your 60 second rest – stay in the seat, but just row lightly to flush your legs.