February 4, 2020 – Invictus Athlete

Primary Training Session
A.
For breathing efficiency and movement quality, perform rounds of 10, 15 and 20 reps of:
Box Jumps (24″/20″ – Jump Up, Step Down)
Goblet Squats (32/24 kg)

Perform a 500 Meter Row between rounds, for a total of 1000 meters.

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90+%

C.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

D.
Four sets for times of:
20/15 Calories of Assault Bike
Cleans*
Rest 2 minutes

*Set 1 – 9 Cleans (245/155 lbs)
*Set 2 – 12 Cleans (195/125 lbs)
*Set 3 – 16 Cleans (145/95 lbs)
*Set 4 – 25 Cleans (95/65 lbs)

These may be power or squat. Move the barbell the fastest most efficient way for you. The goal of this portion is power output. Please push the pace and limit transition time from bike to barbell and between reps.

E.
Three sets of:
15 Seconds of Dumbbell Lateral Raises
15 Seconds of Dumbbell Lateral Raise Hold
15 Seconds of Dumbbell Front Raises
15 Seconds of Dumbbell Front Raise Hold
15 Seconds of Dumbbell Strict Overhead Presses
15 Seconds of Dumbbell Strict Overhead Hold
Rest 2 minutes

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 Skills Accessory Option
A.
Every 30 seconds, for 8 minutes (4 sets of each) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Rope Climb Mount x 1 rep
Interval 3 – Rope Climb Mount + Rope Pull-Up Tap x 2 reps
*Alternate which hand is on top each set.
Interval 4 – Kick to Handstand on Wall with Hands Turned Out x 5 reps

B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Hang Scissor Kicks x 25 seconds

Strongman Accessory Option
A.
Every minute, on the minute, for 8 minutes:
5 Broad Jumps for Max Distance
5 Stationary Dips (Heavy)

B.
Four sets for max calories/reps of:
60 Seconds of Assault Bike
Immediately followed by. . .
60 Seconds of Double-Unders (Heavy Rope if possible)
Immediately followed by. . .
20 Pull-Ups
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Assault Bike to Double-Unders and Double-Unders to Pull-Ups. See how hard you can push in a fatigued state and don’t worry, we expect a slight drop off. 🙂

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.

Mixed-Modal Capacity Accessory Option

Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Dumbbell Squat Jumps (50/35 lbs)
15/9 Calories of Assault Bike

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.