January 9, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation
Band Distracted Hamstring Floss x 60 seconds per side

and then …

Banded Scarecrow x 2-3 minutes depending on how tight you feel

followed by …

Spend 1-2 minutes working on this drill from one of our favorites, Eric Cressey:
Reach, Round & Rotate

Warm-Up Flow
At 70-75% effort:
800 meter Run
25 Push ups
50 Air squats
25 Strict Pull-Ups
50 Air squats
25 Push ups
800 meter Run

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Please prioritize movement quality and focus on breathing.

A.
Twelve sets of:
Banded Conventional Deadlift x 1 reps 45% Bar Weight of current 1-RM Deadlift + 25% Band tension when measured at lockout
rest 30-40 seconds

Hold for 2 seconds at the top with glutes contracted as much as possible

*If you do not have access to bands perform deficit deadlifts from a 4″ platform

B.
Three sets of:
Band-Resisted Quadruped Hip Extension x 15 reps each @ 1011
Rest 45 second
Supine Leg Lowering x 12 reps @ 4111
Rest 45 seconds

C.
For time:
2000 meter Row
50 Pull-Ups
100 Barbell Thrusters (45/35lb.)
500 meter Row
25 Chest-to-Bar Pull-Ups
50 Thrusters (95/65lb.)

*Use one barbell switching out your own plates.

Athlete Note
Today’s conditioning incorporates higher volume pull-ups paired with, your favorite, light weight thrusters. There is a high volume of thrusters and pull-ups for this workout so we are looking for you to consistency throughout the entire piece so start out in ‘4th gear.’

Starting in 4th gear means that you are taking the row at a medium pace. For example, if you normally row a 1:50 pace for a workout like Jackie (short and sweet) then try rowing a 2:00-2:03 pace for this workout. This will allow you to get off the row and go right into your pull-ups. For todays pull-ups, no need to have designated breaks, just stay on the bar as long as you can with your pull-ups. Only come down when you get out of rhythm. Try to keep your heart and mind calm during your pull-ups to keep your heart rate from skyrocketing. Deep inhales and exhales (even while on the pull-up bar) will help with this. That same principle goes for your thrusters. Calm breathes during your thrusters and a positive mindset when doing them! If you need to channel a positive mindset about thrusters then please read this article.

We’d suggest changing out your plates now. This gives you a built in rest before you move onto your 500 meter row. Take your 500 meter row at a slight faster pace than your opening row (using the example above try and hold a 1:56-1:58 pace). Same principles are applied to your chest-to-bar pull-ups (come off as soon as you lose rhythm). But your last set of thrusters need to hurt. This is the last movement of the workout and so you are going for broke here! Can you knock these out in 3 sets or less?

D.
Two sets of:
Hollow Body Bounce x 60/80/100 reps
Straight Body Ceiling-reaching Crunches x 10/20/30 reps
Tuck Rock to Tuck Sit x 10/20/30 reps
Hollow Body Side-to-side Rocks x 10/20/30 reps
Hand Plank Arch/Hollow x 10/20/30 reps
Limbo Twist x 10/20/30 reps
Rest as needed

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.

Strongman Option
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)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Two sets of:
Reverse Sled Drag x 100-150 feet
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

followed by…

Two sets of:
Farmer’s Carry x 100 feet
(as heavy as possible)
Rest 2-3 minutes

followed by…

Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

Running Endurance Option
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace

We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.

Rowing Endurance Option
Four sets for max distances:
10 Minutes of Rowing
Rest 2 minutes

Compare results to the week of August 10. Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.