October 24, 2020 – Invictus Athlete

Primary 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 an 8-RM Overhead Press

Rest 3 minutes until the running clock reaches 18:00, and then…

Every 3 minutes, for 6 minutes (2 sets):
Overhead Press x 8 reps @ 90-93% of 8-RM

C.
Three sets of:
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.)
Immediately followed by. . .
Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over)
Rest 90 seconds

D.
Against a 10-minute running clock:
Complete rounds of 15, 10 and 5 reps/calories of:
Calories of Rowing or Ski-Erg
Box Jump-Overs (38″/30″ – jump up, step down)

immediately followed by…

Max Reps of Ring Muscle-Ups in the remaining time

Rest 2 minutes until the running clock reaches 12:00, and then…

Against a 10-minute running clock:
Complete rounds of 20, 15 and 10 reps/calories of:
Calories of Rowing or Ski-Erg
Box Jump-Overs (30″/24″ – jump up, step down)

immediately followed by…

Max Reps of Ring Muscle-Ups in the remaining time

Rest 2 minutes until the running clock reaches 24:00, and then…

Against a 10-minute running clock:
Complete rounds of 30, 20 and 10 reps/calories of:
Calories of Rowing or Ski-Erg
Box Jump-Overs (24″/20″ – jump up, step down)

immediately followed by…

Max Reps of Ring Muscle-Ups in the remaining time

Strongman Option
A.
Five sets of:
Sandbag (or D-Ball) Over the Bar x 8 reps
Rest 60 seconds

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 8 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

B.
Three sets for max weight of:
100-Foot Harnessed Bear Crawl
Rest 3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.

C.
Four rounds for quality of:
60 second Wall Sit
Rest 15 seconds
30 second Bear Hug Sandbag Hold (HEAVY)
Rest 15 seconds
100-Foot Bearhug Sandbag Walk (HEAVY)
Rest 60 seconds

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

Running Endurance Option
For distance:
30-40 Minutes of Running @ 80-85% of your 5k pace

Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.

Rowing Endurance Option
For time:
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m