April 20, 2020 – Invictus Athlete

The FREE Online Mind-Muscle Class was a hit! See you this Mon & Fri at 9am PST.

Registration: https://zoom.us/meeting/register/upYpd-GqqTsiKIXqtyJG7WWPksxUImTEng
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At Home Workout (No Equipment)
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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels

30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Bearhug Backpack Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift High Pulls (Use a Backpack or Duffle Bag)
Station 4: Rest

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Hand Release Push-Ups
10 Bearhug Backpack Squats
10 Sumo Deadlift High Pulls

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to work on higher volume reps and being able to transition between movements efficiently and effectively.

During the 16 minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The subsequent 2 rounds for time are meant to be a sprint through the same movements, but the lower end of the rep scheme, as performed during the EMOM.

You will be challenged to transition quickly from the bearhug squats to the sumo deadlift high pulls without setting your bag down.

At Home Workout (Limited Equipment)
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.

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest

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. Perform this at 75-80% effort.

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Floor Press
Station 2: 10-15 Front Squats
Station 3: 30 Seconds Max Reps of Hang to Overhead
Station 4: Rest

Use Dumbbells, Kettlebells, Sandbags, or a Barbell for these movements.

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
10 Floor Press
10 Front Squats
10 Hang to Overhead

Time Cap = 6 Minutes

When the running clock reaches 42:00, perform the following:

Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Banded Face Pulls

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
The intention of today’s session is to work on higher volume reps and being able to transition between movements efficiently and effectively.

During the 16 minute EMOM you should be picking a set number of reps you want to achieve, and then strive to do so throughout the entire worout. Ideally each minute will take approximately 30 seconds. You then have the remaining 30 seconds to work on downregulating your heart beat.

The subsequent 2 rounds for time are meant to be a sprint through the same movements, but the lower end of the rep scheme, as performed during the EMOM.

You will be challenged to transition quickly from the floor press to the front squats.

Primary Training Session
A.
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (jump up and step down)

Perform 5 weighted box jumps, immediately followed by 5 unweighted box jumps.

B.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

C.
Every 3 minutes, for 15 minutes (5 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-5 = @ 75% of 1-RM Power Clean

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 70-75% of 1-RM

E.
Two sets for times of:
2000/1500 Meter Row or 4000/3000 Meter Bike Erg
60 Alternating Dumbbell Snatches (50/35 lbs)
40 Wall Ball Shots (30/20 lbs)
800 Meter Run
60 Air Squats
20 Burpee Box Jump-Overs (30″/24″)

Rest until the running clock reaches 25:00, and then repeat. Note both times and total working time: e.g., 17:32 + 17:41 = 34:13

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.
Five sets of:
Bench Press x 5-6 reps
Rest 2-3 minutes

Go as heavy as you can with the goal of achieving all 6 reps. If you only get 5 reps, stay at that weight. If you get 6 reps, you MUST go up.

B.
Three sets of:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest as needed

Assault Bike Conditioning Option
Against a 60-second running clock…
10/7 Calorie Assault Bike
Max Reps of Devil’s Press (50/35 lb DBs)
Rest 60 seconds and repeat for a total of TEN sets.

Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 4-6 reps each set.

Running Endurance Option
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 200 Meters @ 105% of your 400m PR pace

Speed intervals this week, and we will re-test your 400m times the week of February 3. Run these 5% faster than the pace you held for your 400m PR – so if your 400m PR was 60 seconds, you’ll aim to finish the 200 meters in 28.5 seconds each set. (60/1.05/2)

Rowing Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for distances:
90 seconds of Rowing or Bike Erg

Huge challenge and achievement if you are successful…try to maintain last week’s pace again this week. You get a bit more rest and it’s two fewer sets, so dig in and make it happen!