October 23, 2019 – Invictus Athlete

Primary Training Session

A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds after each leg
Rest 90 seconds

C.
Four sets of:
200-Foot Farmer’s Carry + Waiter’s Carry
(switch arms after 100-feet)
Rest as needed

D.
Against a 4-minute running clock…
30/22 Calorie Ski-Erg or Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
Max Calorie Row in remaining time
Rest 2 minutes and repeat for a total of FOUR sets.

E.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
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.

Gymnastics Accessory Option
Every 90 seconds, for 18 Minutes (4 sets) of:
Station 1: *5-10 Second Handstand Hold + 25-Foot Handstand Walk
Station 2: Strict Muscle Ups x Max Reps
Station 3: 15-30 Second L-Sit Hold

*Attempt to hold a handstand and then without coming down, move straight into walking 25 feet on your hands.

Running Endurance OptionRowing Endurance Option
Five sets of:
Row 250 Meters @ 85% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Rest 2 minutes