November 4, 2020 – Invictus Athlete

Primary Session

Clean Technique Warm-Up

(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

A.
One set of:
Power Clean (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep

Followed by…

One set of:
Power Clean x 4 reps @ 60%
Muscle-Up x 2 reps

Followed by…

One set of:
Squat Clean x 2 reps @ 75-80%
Muscle-Up x 3 reps

B.
Every 8 minutes, for 32 minutes (4 sets) for times:
21 Toes-to-Bar
15 Front Squats (185/125 lbs)
9 Ring Muscle-Ups
6 Squat Cleans @ (185/125 lbs)

Same rep scheme and format as last week but with cleans.

C.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg

D.
Every 90 seconds, for 9 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

E.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Suitcase Carry x 100 Feet each side
Rest 60 seconds
Chinese Kettlebell Row x 8-12 reps @ 2221
Rest as needed

Strongman Option
A.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

B.
Complete as many rounds and reps as possible in 25 minutes of:
5 Burpee Sand Bag or D-Ball Over the Box (150/100 lbs to 36″/28″)*
100-Foot Bear Hug Carry (150/100 lbs)
200 Meter Run

*Lift your sandbag over your box, perform a burpee, then jump over the box. You may use your hands to get over the box

C.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout

5 Rear Delt Raises

Running Endurance Option
Every 10 minutes, for 40 minutes (4 sets) for distances of:
3 minutes of Running @ 1-Mile PR Pace
Rest 60 seconds (walk or jog)
3 minutes of Running @ 1-Mile PR Pace
Rest 3 minutes (walk or jog)

Rowing Endurance Option
Fifteen (15) sets for distances of:
90 seconds of Rowing
Rest 60 seconds

Your goal for this session should be consistent pacing across all 15 sets. Your perceived rate of exertion throughout this session should increase every set, such that by the time you reach the 10th set you should be over 90% effort to match your earlier efforts.