June 6, 2020 – Invictus Athlete

This week is a testing week! If you were following the program on October 5, 2019, please review your results from that day before you tackle this session, and make it your goal to beat those results. Keep in mind, if your training was adversely impacted by the COVID-19 quarantines, moderate your expectations so that your goals are realistic and achievable with the training you’ve been able to compete over the past several weeks.

At-Home Workout (No Equipment Option)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders
50 Backpack Sumo Deadlifts
50 Walking Lunges
50 Backpack Strict Press

Rest 3 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double-Unders
25 Backpack Sumo Deadlifts
25 Walking Lunges
25 Backpack Strict Press

Coaches Note:
Be aggressive in your pace and see how far you can get in the initial 12 minutes. Then after a bit of recovery you will have the chance to see if you can hold those paces again for half the time to total the same number of rounds in 6 minutes and half the repetitions as you achieved in the initial 12 minute portion.

At-Home Workout (Limited Equipment Option)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders
50 Russian Kettlebell Swings
50 Walking Lunges with Dumbbell Farmer’s Carry
50 Dumbbell Push Press

Rest 3 minutes, and when the running clock reaches 15:00…

Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double Unders
25 Russian Kettlebell Swings
25 Walking Lunges with Dumbbell Farmer’s Carry
25 Dumbbell Push Press

Coaches Note:
Be aggressive in your pace and see how far you can get in the initial 12 minutes. Then after a bit of recovery you will have the chance to see if you can hold those paces again for half the time to total the same number of rounds in 6 minutes and half the repetitions as you achieved in the initial 12 minute portion.

Primary Training Session
Mobility & Activation
StrongFit T-Spine Opener

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps

B.
Three sets of:
Hang Snatch x 2 reps @ 75-80%
Rest as needed

Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

Followed by…

Three sets of:
Snatch x 1 rep @ 85%
Rest as needed

C.
“Confidence”
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.

When the running clock hits 5:00…

D.
“Groundhog Day”
I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

Time Cap = 4:00

When the running clock reaches 4:00…

II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

Time Cap = 6:00

When the running clock reaches 10:00…

III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups

Time Cap = 8:00

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.
Every 3 minutes, for 12 minutes (4 sets):
8-10 Glute Ham Raises
10-12 Goblet Squats @ 30X1

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Toes-to-Bar x 8-10 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

Running Endurance Option
For time:
Run 5k

Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets.