November 11, 2019 – Invictus Athlete

Primary Training Session

A.
Three rounds of:
10 Glute Ham Raises @ 2011
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg) @ 31X1
10 Calorie Assault Bike
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Double Kettlebell Thrusters (16-24/12-16 kg)
10 Calorie Assault Bike

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.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk

Build across the 10 sets to something heavy for today.

C.
Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Assault Runner or Run
6 Ground to Overhead

Begin at 40% of your 1-RM Clean & Jerk and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.

D.
Four sets of:
30 second Supine GHD Hold
15 GHD Sit-Ups
30 second Bear Hug Sandbag Hold (150/100 lbs)
15 Bear Hug Sandbag Squats
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball perform with Double Front Racked Kettlebells (24-32/16-24 kg).

E.
One set of:
100 Empty Barbell Front Rack Lunges

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.

Aerobic/Gymnastics Accessory Option

For time:
400 Meter Run
20 Bar Muscle Ups
400 Meter Run
30 Chest-to-Bar Pull-Ups
400 Meter Run
40 Toes to Bar
400 Meter Run
10 Bar Muscle Ups
15 Chest-to-Bar Pull-Ups
20 Toes to Bar

Running Endurance Option
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes

Followed by…

Two sets for times of:
1200 Meter Run @ 95-97%
Rest 8 minutes

Rowing Endurance Option
Two sets of:
Row 2000 meters @ 90% of your 2k PR pace
Rest 4-5 minutes