October 17, 2020 – Invictus Athlete

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.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps*
*Sets 1-2: 90% of 10RM
*Sets 3-4: 85% of 10RM

*Note: If you do not know your 10RM Bench Press – Find that today instead of doing these sets.

C.
Four sets of:
Deadlift x 8-12 reps @ 65-70%
Rest 30 seconds
immediately followed by. . .
200 Meter Row Sprint or 400 Meter Standing Bike Erg Damper 10
Rest 3 minutes

*Row/Bike Erg sprints should be all out, if you don’t feel a little queezy after each then you’re not getting the right intensity.

D.
Every 4 minutes, for 32 minutes (8 sets) for times:
20/15 Calorie Assault Bike or Bike Erg
200/150 Meter Run or Row
10 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)

E.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with a 100-Foot Bearhug Sand Bag Carry (HEAVY) between rounds (400 foot total)

1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right

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

Strongman Option
A.
Three sets of:
100-Foot Farmer’s Carry
(turn at 50 foot mark)
Rest 2-3 minutes

B.
Three sets of:
50-Foot Sled Push (Heavy)
15 seconds to switch plates
50-Foot Sled Push (Medium)
15 seconds to switch plates
50-Foot Sled Push (Light)
Rest 4 minutes

50-Foot increments should be performed unbroken but challenging. Use the 15 seconds to strip weight.

Running Endurance Option
For time:
Run 5k

Compare today’s results to the week of April 27, 2020. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
Two sets for distances:
4 Minutes of Rowing @ 20 s/m
4 Minutes of Rowing @ 22 s/m
4 Minutes of Rowing @ 24 s/m
3 Minutes of Rowing @ 26 s/m
3 Minutes of Rowing @ 28 s/m
Rest 4 minutes