March 25, 2017 – Invictus Athlete

Scheduling Note – If you plan to tackle the Open workout for the second time on Sunday, you are well advised to rest or do only some light circulatory work – like bicycling – on Saturday. If, on the other hand, you have the ability to perform 17.5 again on Monday and still submit your score before the deadline, I would suggest performing the workout below – or a reduced volume version of it, and then resting on Sunday.

Primary Training Session
A.
Three sets, not for time, of:
500 Meter Row
3 Rope Climbs (15′)
Strict Handstand Push-Ups x Max Reps*

*A set terminates at any point you pause longer than one breath when your at full extension or when your head is on the mat.

B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
30 Kettlebell Swings (32/24 kg)
8/6 Muscle-Ups

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.

Strongman Training Option

A.
Two sets, for max weight, of:
50-Foot Yoke Carry
(needs to be at least your 1-RM back squat weight; good goal would be as high as 150%; wear a belt – this is not just for support, but also gives you something to press your obliques against and teaches athletes how to brace properly)

B.
Two sets for max weight of:
150-Foot Farmer’s Carry
(turn every 50-feet)

If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.

C.
Three sets for max weight of:
150-Foot Harnessed Sled Pulls
Rest 60 seconds

Rest 3 minutes, and then…

D.
Three sets for max weight of:
150-Foot Reverse Sled Drags
Rest 60 seconds

Rest 3 minutes, and then…

E.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds