October 10, 2020 – Invictus Athlete

Primary Training Session
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed

*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg).

B.
In 15 minutes, establish a 10 rep max Bench Press

Rest 3 minutes, and then…

One set of:
Bench Press x 10 reps @ 90% of today’s 10-RM

C.
Four sets of:
Deadlift x 6-8 reps @ 70-75%
Immediately followed by. . .
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Rest 90 seconds

*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats at a medium to heavy load.

D.
Every 8 minutes, for 24 minutes (3 sets) for times:
20/15 Calorie Row or Ski-Erg
10 Bar Muscle-Ups
20/15 Calorie Row or Ski-Erg
10 Burpee Box Get-Overs (48″/40″) or 10 Burpee Box Jump-Overs (30″/24″)
20/15 Calorie Row or Ski-Erg

E.
Four sets for quality of:
100-Foot Bear Hug Sandbag Carry (HEAVY)
20 GHD Sit-Ups
60 second Bear Hug Hold
Rest 60 seconds

*If you don’t have access to Sandbags then perform Front Racked Double Kettlebell or Dumbbell Carry and hold at a heavy load.

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 Option
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

Running Endurance Option
Three sets for distance of:
8 Minutes of Running @ 100% of 5k PR pace
2 Minutes of Recovery Jog/Walk

We will be testing your 5k time trial next week. Use this session to settle into your pacing, aiming to achieve your ideal pace with as little energy expenditure as possible. Focus on breathing and stride mechanics with the goal being efficiency, not top speed.

Rowing Endurance Option
Two sets for distances:
15 Minutes of Rowing
Rest 5 minutes

How close can you stick to your 5k PR pace for both efforts?