January 29, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Three sets not for time of:
60 second Goblet Squat Hold
5 High Box Step Ups each leg
5 High Box Jumps (Step Down)

A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 2 reps @ 4111

Build to today’s heaviest double at the prescribed tempo.

B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest as needed

C.
For rime:
15 Muscle-Ups
15 Devil Presses (50/35 lb DBs)
30 Toes-to-Bars
30 Double Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
30 Toes-to-Bars
15 Devil Presses
15 Muscle-Ups

D.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds

E.
One set of:
5 Minutes of Banded March to 4″ Plate

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.

Strength Accessory Option
A.
One set of:
400 Meter Suitcase Carry
(switch hands every 100 meters)

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Running Endurance Option
Two sets of:
600 Meters @ 80%
Rest 60 seconds
600 Meters @ 50%
Rest 60 seconds
600 Meters @ 80%
200 Meter walk

Total Distance: 4000 meters

Rowing Endurance Option
Eight sets for max meters of:
3 Minutes of Rowing
Rest 60 seconds

Be aggressive, but try to hold consistent splits for each of the eight sets.