November 13, 2019 – Invictus Athlete

Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

C.
Two sets of:
Reverse Hypers x 30 reps @ 1010*
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

*If you do not have access to s reverse hyper perform barbell or safety bar goodmornings or band pull-throughs.

D.
Four sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed

E.
Ten rounds for time of:
20/15 Calorie Assault Bike
30/22 Calorie Row or Bike Erg

Every 5 minutes, stop your bike or row and run 200 meters.

F.
Three sets of:
Strict Toes to Bar x Max Unbroken Reps @ 2110
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
20 seconds of Med Ball Slams x Max Reps
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.

Gymnastics Accessory Option
Every minute, on the minute, for 5 minutes:
20 seconds of Muscle-Ups

When the running clock reaches 8:00…

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

Running Endurance Option

Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…

Four sets of:
Run 600 Meters @ 95-100% of 1-Mile PR pace
Rest 2 minutes

Rest 3 minutes, and then…

Four sets of:
Run 600 Meters @ 90-95% of 1-Mile PR pace
Rest 60-90 seconds

Rowing Endurance Option
Five sets of:
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Row 250 Meters @ 100% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 85% effort
Rest 2 minutes