February 12, 2020 – Invictus Athlete

Primary Training Session

Gymnastics Skills Warm-Up
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring-to-Sternum Pull-Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Movement Primer
Every 4 minutes, for 12 minutes (3 sets):
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep @ 3111

(All sets @ 85%+ of 1-RM Back Squat)

B.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65-70% x 6 reps
*Set 3 – 75-80% x 4 reps
*Set 4 – 85-90% x 2 reps
*Set 5 – 90-95% x 1 rep
*Set 6 – 95+% x 1 rep
Rest as needed

C.
For time:
50 Pull-Ups
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups
30 Thrusters (95/65 lbs)
10 Bar Muscle-Ups
10 Thrusters (135/95 lbs)

*Use one barbell and switch out your own weights

Compare results to January 8, 2020.

D.
Two sets of:
Banded Good Mornings x 50 reps
Rest 30 seconds
Banded Hamstring Curls x 50 reps
Rest 30 seconds

E.
Two sets of:
3 Minutes of Banded March

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:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed

B.
Three sets of:
GHD Hip Extension with Overhead “Y”

x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Running Endurance Option
For times:
Run 1000 meters @ 70%
Rest 60 seconds
Run 800 meters @ 80%

Rest 3 minutes, and then…

Run 1000 meters @ 70%
Rest 60 seconds
Run 600 meters @ 85%

Rest 3 minutes, and then…

Run 1000 meters @ 70%
Rest 60 seconds
Run 400 meters @ 90%

Rest 3 minutes, and then…

Run 1000 meters @ 70%
Rest 60 seconds
Run 200 meters @ 95%

Total Distance: 6000 meters

Rowing Endurance Option
Five sets of:
2000 Meter Row with Rate Increases
Rest 2 minutes

Row the first 1000 meters at 22 s/m, then 500 meters at 24 s/m, 250 meters at 26 s/m, and finish with 250 meters at 28 s/m.