October 27, 2020 – Invictus Athlete

Primary Session
Movement Primer
Three sets of:
Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)
Rest 15 seconds
60 seconds Max Reps of Prone Lying Banded Leg Curls
Rest 30 seconds
20 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 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

C.
Three sets of:
20 Dumbbell Pull-Overs
Rest 30 seconds
15 Dumbbell High Pulls (Heavy)
immediately followed by. . .
30 Banded High Pulls
Rest 90 seconds

D.
Three rounds of:
15 Right Plank Pulls with 1 Second Pause in Contraction
15 Left Plank Pulls with 1 Second Pause in Contraction
30 Bicycle Crunches

Strength Accessory Option
A.
Three sets of:
Bat Wing Holds x 3 reps @ 2118
immediately followed by…
Supinated-Grip Bent-Over Rows x 12 reps @ 2010
(you can either use KBs or a barbell for these)
Rest 2 minutes

B.
Four sets of:
HEAVY Goblet Squat x 10-12 reps @ 21X0
Rest 45 seconds
HEAVY Russian Kettlebell Swings x 15-20 reps
Rest 2 minutes

Aerobic/Gymnastics Accessory Option
Against a 3:30 minute clock:
30/22 Calories of Bike Erg or Assault Bike
20 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups
Rest 90 seconds and repeat for a total of SIX sets.