September 10, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges

x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Three rounds for time:
15 Thrusters (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)

When the running clock reaches 6:00…

Three rounds for time of:
12 Thrusters (115/75 lbs)
15 Bar-Facing Burpees

When the running clock reaches 12:00…

Three rounds for time of:
9 Thrusters (135/95 lbs)
100 Double-Unders

Please post times for each of the three couplets.

D.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest 30 Seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed

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 Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

B.
Complete as many rounds and reps as possible in 25 minutes of:
5 Burpee Sand Bag or D-Ball Over the Box (150/100 to 36″/28″)*
100-Foot Bear Hug Carry
200 Meter Run

*Lift your sandbag over your box, perform a burpee, then jump over the box. You may use your hands to get over the box.

C.
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel Rollout

5 Dumbbell Rear Delt Raises (heavy)

Aerobic Capacity Accessory Option
Against a 5-minute running clock…
50/35 Calorie Assault Bike
10 Front-Racked Reverse Lunges (24/16 kg)
Max Calorie Assault Bike
Rest 2 minutes and repeat for SIX sets.