October 13, 2020 – Invictus Athlete

Primer Movement
Three sets of:
Narrow-Stance Goblet Squat x 8 reps @ 4011
Rest 15 seconds
Dumbbell or Kettlebell Romanian Deadlifts x 12 reps @ 3011
Rest 15 seconds
15 second Assault Bike Sprint
Rest 2-3 minutes

A.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 10 reps @ 70-75%
*Set 8 – 10 reps @ 70-75%
Rest exactly 2 minutes between sets.

B.
For time:
100 Chest-to-Bar Pull-Ups*
*Every 2 minutes, including at 321Go!, perform 15/10 Calories of Assault Bike.

Rest until the running clock reaches 15:00, and then…

For time:
100 Wall Ball Shots (20/14 lbs)
*Every 2 minutes, including at 321Go!, perform 15/10 Calories of Assault Bike.

Rest until the running clock reaches 30:00, and then…

For time;
100 Alternating Dumbbell Snatches (50/35 lbs)
*Every 2 minutes, including at 321Go!, perform 15/10 Calories of Assault Bike.

C.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 seconds
Band-Resisted Overhead Band Pull Down & Aparts x 20 reps @ 2020
(this should look like a lat pulldown, reach arms high overhead and pull the band apart as you try to squeeze elbows together behind you)
Rest 2-3 minutes

D.
Three rounds for quality of:
15 Right Plank Pulls
15 Left Plank Pulls
30 Flutter Kicks

Strength Accessory Option
A.
Five sets of:
Tempo Inverted Barbell Row x 5 reps @ 6211
(focus on the controlled 6-second lowering; raise your feet on a box if you can easily maintain rep and tempo prescription)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds

B.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1
Station 2 – Narrow-Stance Front-Racked Double Kettlebell Squat x 8-10 reps @ 32X1 (increase load from last week)
Station 3 – Russian Step-Ups x 10 reps each leg (increase load from last week)
Station 4 – GHD Supine Plank x 45-60 seconds

Aerobic/Gymnastics Accessory Option
For time:
50/35 Calorie Row
40 GHD Sit-Ups
30 Strict Handstand Push-Ups
20 Burpees Over Dumbbells
100-Foot Dumbbell Front-Racked Walking Lunge (50/35 lb DBs)
800 Meter Run

Rest until the running clock reaches 20:00, and then…

For time:
800 Meter Run
100-Foot Dumbbell Front-Racked Walking Lunge (50/35 lb DBs)
20 Burpees Over Dumbbells
30 Strict Handstand Push-Ups
40 GHD Sit-Ups
50/35 Calorie Row