May 19, 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.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second

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.

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

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run

Rest 2 minutes, and then…

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes” “Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches note:
The intention of today’s session is to work on transitioning fast and keeping up a fast pace. The reps are set low so you can perform them without going to muscle failure. Keep pushing to move, and before you know it you will be at your next rest period.

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…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second

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.

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

Complete as many rounds and reps possible in 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
200-Foot Shuttle Run

Rest 2 minutes, and then…

Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run

*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is to work on transitioning fast and keeping up a fast pace. The reps are set low so you can perform them without going to muscle failure. Keep pushing to move, and before you know it you will be at your next rest period.

Primary Training Session
A.
Every 5 minutes, for 15 minutes (3 sets):
30/20 Calorie Assault Bike
30/20 Calorie Row or Bike Erg

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.
Every 2 minutes, for 20 minutes (10 sets):
Snatch High Pull + Snatch + Overhead Squat

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch

C.
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition.)

D.
Three rounds for time of:
10 Thrusters (165/115 lbs)
15 Bar-Facing Burpees
20 Toes-to-Bar

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 Dumbbell Row x 6-8 reps each arm @ 2112
(2 second squeeze at the top)
Rest 30 seconds
Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121
Rest as needed

B.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x10 Reps
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

Strongman Accessory Option
A.
Every minute, on the minute, for 5 minutes:
3-5 Kettlebell Biceps Curls
3-5 Side Delt Raises

B.
Three sets of:
Max Reps of Wide-Grip Supinated Strict Pull-Ups (Goal is 10+ reps, if you cannot acheive this use band assistance)
immediately followed by…
Dumbbell Strict Press (heavy for 5-6 reps)
immediately followed by…

Max Reps of Dumbbell Push Press
(as Julien would say, “Stop when your arms fall off”)
Rest 2 minutes

C.
Four rounds for time of:
30/20 Calorie Ski-Erg or Row
20 Dumbbell Walking Lunges with Farmer’s Carry (70/50 lb DBs)
100-Foot Sandbag Carry (heavy)

D.
200 Meter Sled Sprint

“Once you stop on the sled sprint – that also includes walking – you are done and not allowed to continue that day. That should make you very angry – and push harder next time.” – Julien Pineau

Aerobic/Gymnastics Skills Option

A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
For time:
1-Mile Run
10 Strict Handstand Push-Ups to 8″/6″ Deficit
50-Foot Unbroken Handstand Walk
4/3 Legless Rope Climbs from Seated (15-foot rope)

800 Meter Run
20 Strict Handstand Push-Ups to 4″/2″ Deficit
50-Foot Unbroken Handstand Walk
4/3 Legless Rope Climbs (15-foot rope)

400 Meter Run
40 Strict Handstand Push-Ups
50-Foot Unbroken Handstand Walk
4/3 Rope Climbs with Legs (15-foot rope)