May 1, 2020 – Invictus Athlete

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.

Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 second Overhead Backpack Hold
30 seconds of Bodyweight Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 17:00, complete the following…

Three rounds for time of:
10 Backpack Deadlifts
8 Backpack Clean and Jerks
6 Packpack Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

When the clock reaches 24:00, complete the following…

Three rounds for time of:
10 Backpack Front Squats
8 Backpack Shoulder to Overhead
6 Backpack Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…

For time:
200 Meter Run or or 50 Mountain Climbers

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions

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 work on moving some weight around with an elevated heart rate. The backpack and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the mountain climbers or run hard, try to down-regulate your heart rate as much as you can, and then try to keep pushing even with an elevated heart rate!

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.

Two sets of:
60 seconds of Assault Bike or Row
30 seconds of Bird Dogs each side
60 seconds of Wall Sits
30 seconds of Russian Baby Makers
60 seconds of Farmer’s Hold
30 seconds of Goblet Hold Good Mornings
Rest 60 seconds

When the clock reaches 15:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 17:00, complete the following…

Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters

Time Cap = 5 minutes

When the clock reaches 22:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

When the clock reaches 24:00, complete the following…

Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges

Time Cap = 5 minutes

When the clock reaches 29:00, complete the following…

For time:
200 Meter Run or 20/15 Cal Bike or Row

*If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round.

When the clock reaches 35:00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions

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 work on some weight cycling with an elevated heart rate. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop! Hit the machines hard, try to down-regulate your heart rate as much as you can, and then try to hold on during the weight cycling section!

Primary Training Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single-Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 make up 1 rep of the complex)

*Sets 1-3 = 1 rep @ 85% of 1-RM in this complex
*Sets 4-5 = 1 rep @ 90% of 1-RM in this complex

C.
Build to today’s 2-RM Hang Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

D.
Complete as many rounds and reps as possible in 10 minutes of:
100 Double-Unders
50 Air Squats
25 Double Dumbbell Push-Presses (50/35 lbs)

E.
Three sets of:
Reverse-Hypers or Barbell Good Mornings x 20 reps @ 50% of 1-RM Deadlift
Rest as needed
Barbell Front Rack Bulgarian Split Squats x 8 reps each leg @2111
Rest as needed

F.
Two sets of:
Banded Hamstring Curls x 40 reps
rest 30 seconds

G.
Three sets of:
Single-Arm Dumbbell Bench Press (right) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Row (right) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Bench Press (left) x 12 reps
Rest 30 seconds
Single-Arm Dumbbell Row (left) x 12 reps
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.

Assault Bike Conditioning Option
Seven sets for calories of:
3 Minutes of Assault Bike
Rest 2 Minutes

Goal should be 17-20% each set of the total calories you acheived on your 20-minute “”Steady 20″” assault bike test. DO NOT SPRINT AND REST – hold a steady pace.

Aerobic/Gymnastics Accessory Option

Six sets for times of:
20/15 Calories of Assault Bike
20/15 Calories of Row
20/15 Calories of Ski-Erg or Burpees
60 seconds of Sand Bag Bear Hug Hold (HEAVY)
Rest 2 minutes

Same movements as last week. Goal is to hold the machines on the minute and complete each round in 4 minutes (or less).