April 25, 2020 – Invictus Athlete

At Home Workout (No Equipment)
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Backpack Ground to Overhead
15 Hand Release Push Ups
20 Goblet Squats

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Jumping Lunges
10 Alternating Reverse Lunges
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.

Coaches Note:
Today’s intention is to push the pace and hold on!

These movements pair together and allow you to transtition quickly into the next movement. “Go hard” and see if you can keep your pace. You still need to be in control and move safely, but there is build in rest into this 20 minutes of work so make sure you are are putting full effort into the working time

At Home Workout (Limited Equipment)

Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Alternating Single-Arm Dumbbell Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.

Coaches Note:
Today’s intention is to push the pace and hold on!

These movements pair together and allow you to transtition quickly into the next movement. “Go hard” and see if you can keep your pace. You still need to be in control and move safely, but there is build in rest into this 20 minutes of work so make sure you are are putting full effort into the working time

Primary Training Session
A.
For breathing efficiency and movement qualifty:
30 Russian Kettlebell Swings (32/24 kg)
50 Overhead Squats (20/15 kg)
1000 Meter Row

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.

B.
Every 2 minutes, for 20 minutes (10 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2-RM power clean & jerk.

C.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes

Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.

D.
Five rounds for time of:
6 Bar Muscle-Ups
12 Dumbbell Hang Squat Cleans (50/35 lb DBs)

Rest exactly 5 minutes, and then…

E.
Five rounds for time of:
10 Burpee Box Jump-Overs (24″/20″)
20 Wall Ball Shots (30/20 lbs)

F.
Every minute, on the minute, for 12 minutes (4 sets) of:
Interval 1 – 30 seconds of V-Ups
Interval 2 – 30 seconds of Hollow Rock Hold
Interval 3 – 30 seconds of Russian Twists

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.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed

B.
Four sets of:
100-Foot Sled Push
Rest 30 seconds
100-Foot Reverse Sled Drag
Rest 4 minutes

This should be heavy. You should be able to move this the 100-feet without stopping for the first two sets…but it should be a 50/50 chance that you won’t make it on the next two.

Running Endurance Option

For pacing and efficiency:
45-60 Minutes of Running

This week’s effort is NOT about how fast or far you can run. Instead, I want you to focus on calm, relaxed running and nasal breathing. Determine how you can move most efficiently and “feel” the rhythm of the effort. This session should feel good, not exhausting, so pace accordingly. If possible, perform this outside in some terrain. If you have a heart rate monitor, please note your heart rate at any point that you lose the ability to maintain nasal-only breathing. This will help you to learn to pace when you don’t have the benefit of heart rate monitors.

Rowing Endurance Option

Two sets for distances:
16 Minutes of Rowing @ 85% effort
Rest 2-4 minutes

Like last week, I want you to go by effort instead of a set pace based on a known distance effort. You should be working hard, but always feel like you could pick up intensity during this session. Learn what it feels like to sit into a strong, sustained effort.