April 29, 2020 – Invictus Athlete

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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches
30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
Rest 60 seconds

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.

When the running clock reaches 15:00, perform the following…

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee Tuck Jump
1 Backpack Clean and Jerk
1 Backpack Bearhug Squats
2 Burpee Tuck Jumps
2 Backpack Clean and Jerks
2 Backpack Bearhug Squats
3 Burpee Tuck Jumps
3 Backpack Clean and Jerks
3 Backpack Bearhug Squats
4…. and so on…

Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 15-20 Bodyweight Hip Bridges
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

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:
Today’s intention is to hit some 1:1 work:rest intervals. The reps continue to ascend, but the weight should be something that you can continuously move. The goal is not to go out hot on the first round and fall off by the third round. Instead the goal is to find a sustainable, yet aggressive, pace that you can maintain throughout all 6 sets.

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:
30 second Run/Bike/Row/Jump Rope
30 second Prone Plank Hold from Elbows
30 seconds of Down Ups
30 seconds of Ground to Sky Reaches

30 second Run/Bike/Row/Jump Rope
30 second Wall Sit Hold
30 seconds of Down Ups
30 seconds of Pigeon Pulses each leg
Rest 60 seconds

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.

When the running clock reaches 15:00, perform the following…

Perform six (6) sets for max reps, each against a 90-second running clock of:
1 Burpee
1 Dumbbell Clean and Jerk
1 Dumbbell Squat
2 Burpees
2 Dumbbell Clean and Jerks
2 Dumbbell Squats
3 Burpees
3 Dumbbell Clean and Jerks
3 Dumbbell Squats
4…. and so on…

Rest 90 seconds between sets, and start each set where you left off the previous – continuing up the ladder of repetitions throughout the entire six sets. For example, if you get halfway through the round of 5 reps in the first 90 seconds, you’ll start there and proceed to rounds 6 and beyond in the next set.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 10-12 Weighted Hip Bridges (perform Hip Thrusts if you have the ability to elevate your shoulders)
Station 2: 30-45 seconds of Hollow Hold
Station 3: 15-20 Good Mornings

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:
Today’s intention is to hit some 1:1 work:rest intervals. The reps continue to ascend, but the weight should be something that you can continuously move. The goal is not to go out hot on the first round and fall off by the third round. Instead the goal is to find a sustainable, yet aggressive, pace that you can maintain throughout all 6 sets.

Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps

Aim for 3 heavy working sets.

C.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-10 = @ 85%

D.
Back Squat
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 1 rep @ 85-90%
Set 4 – 10 reps @ 73%
Set 5 – 10 reps @ 73%
Rest 2 minutes

E.
Every minute, on the minute, for 24 minutes:
Minute 1 – 4 Power Cleans + 10 Back Squats (165/115 lbs)
Minute 2 – 15-18/10-12 Calories of Assault Bike
Minute 3 – 30 Double-Unders + 10 Chest-to-Bar Pull-Ups

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.
Four sets of:
Barbell Good Morning x 6-8 reps @ 2112
Rest 30 seconds
Glute Ham Raises x 10-12 reps @ 2011
Rest 2 minutes

B.
Three sets of:
Dumbbell Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds

C.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

Rowing Endurance Option
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes

We will be re-testing your 2000 meter row next week (last tested on week of November 18). Accordingly, row these 5-10% faster than the pace you held for your 2k PR – so if your 500m PR was 1:40/500m, you’ll aim to finish the 1000 meters in 3:00-3:10 each set. (100 seconds/1.05 or 1.1 = pace/500m x 2 for 1000m time)

Running Endurance Option
Five sets for times of:
Run 1000 Meters
Rest 2 minutes

*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace