October 26, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up, step down)
5 Unweighted Box Jumps (jump up, step down)

Perform 5 weighted box jumps, immediately followed by 5 unweighted box jumps.

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch Pull + Snatch + Hang Snatch
(perform the hang snatch from just above the knee)

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch

C.
Every 90 seconds, for 15 minutes (10 sets)
Low Hang Clean + Front Squat + Jerk

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
*Sets 7-8 = @ 90% of 1-RM Clean & Jerk
*Sets 9-10 = @ 85% of 1-RM Clean & Jerk

D.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

Followed by. . .

One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band

E.
For time:
Three rounds of:
100 Foot Handstand Walk
75 Drag Rope or Heavy Double Unders or 120 Double Unders
500 Meter Ski-Erg or Row

On completition of the three rounds. . .

10/7 Legless Rope climbs or 50/35 Strict Pull-Ups

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

Strength Accessory Option
A.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 10 reps @ 90% of your 10-RM Push Press weight

B.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this – it will help you focus on more triceps engagement)
Rest 90 seconds

C.
Three sets of:
3 Reps DB Bench Press + 0:30s Hold at Top
3 Reps DB Bench Press + 0:30s Hold at Top
3 Reps Db Bench Press + 0:30s Hold at Top
(6 total reps + 90s holding)
Rest 3 minutes

Engine Accessory Option
Against a 10 minute clock:
100/70 Calorie Assault Bike
Max Wall Ball Shots (30/20lb.) in remaining time

Rest 4 minutes and then at the 14 minute mark. . .

Against a 8 minute clock:
75/50 Calorie Assault Bike
Max Wall Ball Shots (20/14lb.) in remaining time

Rest 4 minutes and then at the 26 minute mark. . .

Against a 6 minute clock:
50/35 Calorie Assault Bike
Max Air Squats in remaining time

Running Endurance Option

Ten sets of:
Run 150 Meters @ 400m PR pace
Rest only as long as is needed to hold your paces.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.