September 26, 2020 – Invictus Athlete

Primary Session
Warm-Up Flow
Two sets of:
400 Meter Run or 500 Meter Row
40 Double-Unders
20 JumpIng Air Squats
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
Rest 90 seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
For movement quality and efficiency:
20 Strict Pull-Ups
20 Strict Handstand Push-Ups to 2-4″ Deficit
25 Chest-to-Bar Pull-Ups
25 Strict Handstand Push-Ups
30 Pull-Ups
30 Tempo Push Ups @ 2111

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps

*Sets 1-3: 65% of 1-RM Back Squat
*Sets 4-5: 70-75% of 1-RM Back Squat

C.
Three rounds for time of:
20/15 Calorie Assault Bike
20 Push-Press (115/75 lbs)
20 Box Jump-Overs (24″/20″ – Jump up, step down)
Rest 5 minutes, then REPEAT.

Compare results to August 15, 2020.

D.
Five sets for quality:
30 seconds GHD Kayaking
Rest 15 seconds
30 seconds Banded Plank Hold
Rest 30 seconds

Strength Accessory Option

A.
Three sets of:
Dumbbell Floor Press x 8 reps (Heavier than last week)
Rest as needed

B.
Four sets of:
Dumbbell Skull Crushers x 12 reps
Rest as needed

C.
Three sets of:
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Barbell Front-Rack Bulgarian Split Squats x 8 reps each leg @2111
Rest as needed

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

D.
Two sets of:
Banded Hamstring Curls x 40 reps
Rest 30 seconds

Running Endurance Option
For distance:
30 Minutes of Running

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

Rowing Endurance Option
For distance:
30 Minutes of Rowing

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.