February 25, 2020 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1: 10 Box Jumps (30″/24″ – Jump Up, Step Down)
Minute 2: 4 Kettlebell Deadlifts + 4 Kettlebell Hang Clean to Overhead + 8 Alternating Front-Racked Kettlebell Reverse Lunges (16-24/12-16 kg KBs)
Minute 3: 30 seconds of Assault Bike @ 80-85% Effort

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 16 minutes (8 sets):
Push Press + Split Jerk
(pause for 3-4 seconds in the split jerk receiving position before recovering)
Rest 2 minutes

Build over the course of the 8 sets.

C.
Barbell Z-Press

* Set 1 – 5 reps @ 50% of last week’s 1-RM
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 10 reps @ 55-60%
* Set 6 – 10 reps @ 60-65%
Rest 2 minutes between sets.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
50/35 Calories of Assault Bike
20 Bar-Facing Burpees
20 Push Press (135/95 lbs)

E.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards.

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

Every minute, on the minute, for 18 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang from Pull-Up Bar x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 50-60 reps

Strongman Accessory Option
A.
Four sets for times of:
50-Foot Sled Push (Heavy!!)
10 Paralette Handstand Push-Ups to 4-6″ Deficit
100-Foot Handstand Walk
50-Foot Sled Push (Heavy!!)
Rest 3 minutes

*If you do not have access to a sled perform 15/10 Calorie Assault Bike Sprint.

B.
Three sets of:
Banded Hamstring Curl x 60 seconds
Rest 15 seconds
Front-Racked Kettlebell Step-Ups x 10 reps each leg
Rest as needed

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.

Mixed-Modal Capacity Accessory Option
Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
20/15 Calorie Ski-Erg or 20 Burpees
Rest 3 minutes