September 25, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Warm-Up for Hinging Movements

A.
Ten sets of:
Overhead Strict Press x 2-3 reps
(all sets between 85-90%)
Rest 2 minutes between sets.

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Four rounds for time of:
10 Bar Muscle Ups
15 Kipping Handstand Push-Ups*
20 Single-Arm Hang Dumbbell to Overhead (50/35 lbs – 10 left, then 10 right)

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Rest 5 minutes, and then. . .

D.
Against a 20-minute running clock…
120/85 Calorie Row
1-Mile Run

In the remaining time. . .

Complete as many rounds and reps as possible of:
12 Toes-to-Bar
6 Dumbbell Thrusters (50/35 lb DBs)

E.
Three sets of:
30 second Wall Sit
(Add load to front rack if needed)
30 seconds Front Racked Reverse Lunge (24/16 kg)
30 second Wall Sit
(Add load to front rack if needed)
30 seconds Alternating Jumping Lunges
(unloaded)
Rest 90 seconds

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 minute, on the minute, for 5 minutes for max reps:
20 seconds of Muscle-Ups

When the running clock reaches 8:00…

Every minute, on the minute, for 5 minutes for max reps:
20 seconds of Strict Pull-Ups

Compare results to August 14, 2019

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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
Four sets for times of:
Row 1750 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.