September 12, 2020 – Invictus Athlete

Primary Session
A.
Against a 3-minute clock…
Row 500 Meters
Max Reps of Barbell Overhead Squats (20/15 kg)

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 60 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Russian Kettlebell Swings (32/24 kg)

Rest 60 seconds and repeat for a total of TWO SETS of each couplet – total workout time will be 16 minutes.

B.
For movement quality and efficiency:
20 Strict Pull-Ups
100-Foot Farmers Carry (32/24 kg)
25 Chest-to-Bar Pull-Ups
100-Foot Farmers Carry (32/24 kg)
30 Pull-Ups
100-Foot Farmers Carry (32/24 kg)

C.
In 15 minutes, establish a 4-RM Back Squat

Rest 3 minutes, and then. . .

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 90-95% today’s 4-RM

D.
For time:
27 Calories of Assault Bike or Bike Erg
9 Power Snatches (135/95 lbs)
21 Calories of Assault Bike or Bike Erg
7 Power Snatches
15 Calories of Assault Bike or Bike Erg
5 Power Snatches
9 Calories of Assault Bike or Bike Erg
3 Power Snatches

When the running clock reaches 10:00…

For time:
27 Calories of Rowing or Ski Erg
9 Squat Snatches (165/115 lbs)
21 Calories of Rowing or Ski Erg
7 Squat Snatches
15 Calories of Rowing or Ski Erg
5 Squat Snatches
9 Calories of Rowing or Ski Erg
3 Squat Snatches

When the running clock reaches 25:00…

For time:
800 Meter Run
9 Overhead Squats (205/135 lbs)
600 Meter Run
7 Overhead Squats
400 Meter Run
5 Overhead Squats
200 Meter Run
3 Overhead Squats

E.
For completion:
50 Double Kettlebell Deadlifts (HEAVY)
50 Single Dumbbell Step-Ups (50/35 lb DB to 24″/20″)
50 Glute-Ham Raises

Strength Accessory Option
A.
Three sets of:
*Dumbbell Bench Press x Max Reps
Rest as needed

*This should be around 12-20 reps. Use the same weight for all three sets.

B.
Three sets of:
Reverse Hypers x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds

*If you don’t have access to a reverse hyper please perform, safety bar or barbell good mornings or band pull-throughs.

Running Endurance Option
For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters @ 5k PR pace
Row 1000 Meters @ 60-65% of 5k PR pace