October 21, 2020 – Invictus Athlete

Primary Session

Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

A.
One set of:
Power Clean (no foot movement) x 6 reps @ 45-50%
Burpee Bar Muscle-Up x 1 rep

Followed by…

One set of:
Power Clean x 4 reps @ 60%
Bar Muscle-Up x 2 reps

Followed by…

One set of:
Bar Muscle-Up x 2 reps
Squat Clean x 2 reps @ 75-80%
Burpee Bar Muscle-Up x 1 rep

B.
Every 8 minutes, for 32 minutes (4 sets) for times:
6 Bar Muscle-Ups
5 Clean & Jerk @ 60% of 1RM Clean & Jerk
4 Burpee Bar Muscle-Ups
3 Clean & Jerk @ 80%

Use two bars if possible and move the barbell the fastest most efficient way.

C.
Every 90 seconds, for 12 minutes (4 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

D.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed

Strongman Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent-Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

B.
Three sets of:
100-Foot Hand Over Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps (If you hit 25+ then it’s too light)
Rest 90 seconds

C.
Two sets of:
200 Meter Sled Sprint
immediately followed by. . .
5 Broad Jumps
Rest 90 seconds

The 200 meters is a full blown sprint. DO NOT PACE IT!

Running Endurance Option

For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace

Rowing Endurance Option
Seven sets for times of:
Row 1000 Meters @ 2k PR Pace
Rest as little as needed

For this session, you must hold your 2k PR pace for each set. You will determine how much time you need in order to do so. Please note your total training time to complete this session.