December 4, 2019 – Invictus Athlete

Primary Training Session

A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Back Squat
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

C.
Three sets of:
Walking Lunges with Farmer’s Carry x 16 steps
Rest 30 seconds
Glute Ham Raise x 10 reps
Rest 30 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 90 seconds

D.
Every minute, on the minute, for 30 minutes:
Minute 1 – 5 Power Cleans + 10 Back Squats (155/105 lbs)
Minute 2 – 5 Dumbell Burpee Box Step-Overs (55/35 lb DBs – 20″)
Minute 3 – 20 Double-Unders + 10 Pull-Ups

Same rules as November 20, 2019 – If you finish your four box step-overs under 30 seconds, add 1-2 muscle-ups each set. Note how many muscle-ups you completed over the course of the workout. Your goal is to finish the same amount this week.

E.
Four sets of:
Single-Arm Dumbbell Press x 8-10 reps per side @ 21X1
Rest 45 seconds
Chinese Rows with Dumbbells x 12 reps @ 21X1
Rest 45 seconds
Bent-Over Rear Delt Flyes x 15 reps @ 20X0
Rest 45 seconds

F.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
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 Sumo Deadlift from Blocks @ 50-60% of last weeks 3-RM
(set the blocks to that the barbell is 2″ below the knee)
5 Supinated Wide-Grip Pull-Ups

Use straps if you have to but no mixed grip; and no bouncing the weights – learn to reset each rep. Do these barefoot if possible. If you can do more than 5 of the pull-ups easily, please add weight.

B.
Five sets of:
60 Second Wall-Sit (45/35 lb plate on lap)
10 Double Kettlebell Front-Racked Squat (32/24 kg)
100-Foot Sled Push (HEAVY)
Rest 90 seconds

C.
For completion:
400 Meter Sandbag Carry

Running Endurance Option
Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes

Rowing Endurance Option
Eight sets for meters of:
2 Minutes of Rowing @ 28 s/m
Rest 60 seconds

Stick with 28 strokes per minute throughout the 2 minute working piece and try to maximize your distance for each of the 8 sets without deviating from that cadence.