February 21, 2020 – Invictus Athlete

Primary Training Session
A.
Four sets of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Double Dumbbell Overhead Carry (50-70/35-50 lbs)
Rest 90 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.

B.
Five sets of:
Front Squat x 2 reps
Rest as needed

Suggested loads per set (by %): 60, 70, 80, 85, 90

C.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

D.
Four sets of:
Tempo Front-Racked Double Kettlebell Squat x 8-10 reps @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

E.
For time:
30/22 Calories of Assault Bike
25 Thrusters (115/75 lbs)
15 Bar Muscle-Ups

F.
Four sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Single Arm Seated Dumbbell Press x 8 reps per arm
Rest as needed

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.

Strongman Accessory Option

A.
Three sets of:
100-150-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

B.
Three sets of:
100-Foot Bearhug Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

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

Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 20 minutes (8 sets) for max calories:
30 seconds of Assault Bike

Hit these hard, but aim for consistent results across all eight sets. To maintain roughly the same number of calories each set, you’ll need to feel your perceived rate of exertion rise each set, reaching maximal effort around set 6 or 7…and hanging on in your final set.