November 7, 2020 – Invictus Athlete

Rear Delt Warm Up

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

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.
Two sets of:
Landmine Rows

x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed

*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg).

B.
In 15 minutes, establish a 4 rep max Bench Press

Rest 3 minutes and then. . .

Every 3 minutes, for 9 minutes (3 sets):
Bench Press x 4 reps @ 90-95% today’s 4 Rep Max

C.
Three sets of:
Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over)
Immediately followed by. . .
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Rest 90 seconds

*If you don’t have access to Sandbags then perform Front-Racked Kettlebell or Dumbbell Squats and Carry at a medium to heavy load.

D.
Every 6 minutes, for 24 minutes (4 sets) for times:
Complete rounds of 15, 12 and 9 reps/Calories of
Burpee Over the Erg
Calorie Row

E.
Three sets of:
30 Seconds of GHD Kayaking
followed by…
20 GHD Sit Ups
followed by…
100-Foot Sandbag or D-Ball Carry (HEAVY.)
Rest 2 minutes

Strongman Option
A.
Five sets each arm, not for time, just efficiency:
5 Single-Arm DB Push Press + 10 Single-Arm Overhead Walking Lunges (70/50 lbs)
Rest as needed

B.
Three sets for times of:
100-Foot Sled Push (heavy)
Rest as needed

This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.

Running Endurance Option

Two sets of:
Run 2 Miles @ 100% of 5k PR Pace
Rest only as much as necessary to repeat the effort

This should be treated as a test of how well you know your body. The goal is to rest as little as possible before tackling the second set and keeping your times within 10-20 seconds of each other. Be aggressive, and don’t worry if you are too aggressive and miss the second set. I would rather have you try to surprise yourself and fall a little short than be too hesitant.

Rowing Endurance Option
For distance:
40 Minutes of Rowing

Compare your result with that from the week of April 20, 2020. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.