February 5, 2020 – Invictus Athlete

Primary Training Session

Movement Primer

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 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

Followed by. . .

Three sets, not for time, of:
60 second Goblet Squat Hold (32/24 kg)
20 Band-Resisted Face Pulls
10 Farmers Hold Dumbbell RNT Split Squats (5 each leg)

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Back Squat x 2 reps @ 4111

All sets should be performed at 95-102% of last week’s heaviest double.

B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80-85% x 2 reps
*Set 5 – 85-90% x 2 reps
*Set 6 – 90-95% x 2 reps
Rest as needed

C.
Complete rounds of 21, 15 and 9 reps for time of:
Double Dumbbell Hang Clean to Overhead (50/35 lbs)
Calories of Rowing

Immediately followed by…

D.
For time:
20 Muscle-Ups

E.
Three sets of:
40 Banded Hamstring Curls
40 Banded Good Mornings
Rest 60 seconds

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.
Three sets of:
Single-Arm Deadlift x 5 reps each arm
Rest as needed
100-Foot Waiter’s Carry (heavy KB or DB)
Rest as needed

B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Running Endurance Option
Seven sets of:
Run 800 meters @ 80%
Rest 3 minutes

Total Distance: 5600 meters

Rowing Endurance Option
Five sets for max meters of:
5 Minutes of Rowing
Rest 60 seconds

Just like last week, the goal is consistent splits for each of the five sets. Go hard, but perceived rate of exertion should increase throughout the session to maintain your pace.