June 22, 2020 – Invictus Athlete

Primary Training Session
A.
Five sets of:
Weighted Box Jump x 3 reps*
Immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement. For both of the jumping movements, jump as high as humanly possible and land soft on the box.

followed by…

Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg

B.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%

Followed by…

One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 87.5%

C.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Jerks
(perform a clean, drop the bar, perform another clean, followed by 2 jerks; please full/squat clean all reps.)

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 75% of 1-RM Clean & Jerk

When the running clock reaches 15:00…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 70-75%

E.
For time:
60 Alternating Pistols
30 Hang Cleans (155/105 lbs)
15 Muscle-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.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 20 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform band pull-throughs.

B.
Every 2 minutes for 6 minutes (3 sets):
45 Seconds of GHD Sit-Ups

C.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Chinese Pronated-Grip Barbell Row x 10-12 reps
Rest as needed

Engine Accessory Option
Against a 2-minute running clock…
30/22 Calorie Assault Bike
Max Reps of Front-Racked Kettlebell Squats (24/16 kg KBs)
Rest 60 seconds, and then. . .
Against a 2-minute running clock…
20/15 Calorie Assault Bike
Max Reps of Air Squats in remaining time

Rest 3 minutes after the Air Squats and repeat the full 5 minute piece for a total of FIVE sets.

Running Endurance Option
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 3-minute rest period)

You’re holding the same paces this week, but for only five minutes and an extra set. So you’ll be running a total of 20 minutes this week instead of the 18 minutes of running your ran last week.

Rowing Endurance Option
Five sets for times of:
Row 1650 Meters
Rest 4 minutes

Goal is to hold your fastest paces from last week. If you didn’t perform that session, your goal should be to maintain consistent pacing across all five sets.

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:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of Rest

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. This should be performed at 75-80%

When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders OR Running Man Line Jumps
12 Burpees Facing the Backpack
6 Sandbag Cleans OR Backpack Cleans

When the running clock reaches 30:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Bent-Over Backpack Rows
9 Strict Handstand Push-ups
12 Backpack Sumo Deadlift High Pulls

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

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 two separate moderate length conditioning pieces that are separated by a rest interval equal to half of the working time. During the eight minute pieces we are combining upper body pressing and pulling alongside some posterior chain movements to give you a good full body workout.

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:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers

12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit
60 seconds of Rest

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. This should be performed at 75-80%

When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders
12 Burpees Facing the Sandbag OR Dumbbells (Whichever object you are using)
6 Sandbag Cleans OR Dumbbell Power Cleans

When the running clock reaches 30:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows
9 Strict Handstand Push-ups
12 Russian Kettlebell Swings

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Banded Face Pulls @ 21X1
Rest 30 Seconds
15-20 Dumbbell Side Bends per Side
Rest 30 Seconds
45-60 Seconds of Weighted Plank Hold
Rest as needed

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 two separate moderate length conditioning pieces that are separated by a rest interval equal to half of the working time. During the eight minute pieces we are combining upper body pressing and pulling alongside some posterior chain movements to give you a good full body workout.