December 22, 2020 – Invictus Athlete

Primary Session
Movement Primer
For breathing efficiency and movement quality:
50 Overhead Squats (20/15 kg)
800 Meter Run
30 Barbell Thrusters (20/15 kg)
400 Meter Run

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.

A.
For max reps:
165/115 lb Push Press @ 10X3
Rest 60 seconds
165/115 lb Push Jerk
Rest 2 minutes
135/95 lb Push Press @ 10X3
Rest 60 seconds
135/95 lb Push Jerk
Rest 2 minutes
115/75 lb Push Press @ 10X3
Rest 60 seconds
115/75 lb Push Jerk
Rest 2 minutes

The tempo is essential – pause for 3 seconds in the bottom of your dip position before every rep. Terminate the set if you can no longer maintain the tempo. Following the tempo as prescribed, with a 3 second pause in the bottom and a 1 second pause at the top, should result in one rep every 5 seconds.

(THIS IS NOT THE SAME AS DECEMBER 8. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

B.
Three sets of:
Decline Dumbbell Bench Press x 6-8 reps @ 30X1
(aim to use the same weight used last week)
Rest as needed
Landmine Rows x 6-8 reps @ 21X0
Rest as needed

C.
Against a 7-minute clock:
2000 Meter Bike Erg or 1000 Meter Row
Max Reps of Wall Ball Shots (30/20 lbs) in remaining time

Rest 4 minutes and repeat for a total of three (3) sets – 33 minutes.

D.
Three rounds of:
15 Right Plank Pulls with 1-second Pause in Contraction
15 Left Plank Pulls with 1-second Pause in Contraction
30 Bicycle Crunches

Strength Accessory Option
A.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 5111
Rest 15 second
Seated Band-Resisted Rows x 30 reps @ 1010
Rest 2-3 minutes

B.
Four sets of:
Cuban Press x 10 reps @ 3131
Rest 30 seconds
Zottman Curls x 10 reps @ 3131
Rest 90 seconds

Engine Accessory Option

Every 5 minutes, for 40 minutes (8 sets) for times of:
50/35 Calories of Assault Bike

Strongman Option
A.
Every minute, on the minute, for 6 minutes:
5 Box Jumps (Step Down)
10 second Assault Bike Sprint

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.

B.
Two sets of:
100-Foot Single-Arm Reverse Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Reverse Sled Drag with Right Hand
Rest 2-3 minutes

followed by…

Two sets of:
200-Foot Harnessed Sled Pulls

(100-foot out, 100-foot back)
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Front-Racked Kettlebell Squats (32/24 kg)
50-Foot Front-Racked Kettlebell Carry
50-Foot Farmer’s Carry