November 15, 2017 – Invictus Athlete

Primary Conditioning Session
Every minute, on the minute, for 21 minutes:
Minute 1 – 5 Thrusters (135/95 lbs) + 10 Toes-to-Bar
Minute 2 – 5 Ground to Overhead (135/95 lbs) + 4 Bar Muscle-Ups
Minute 3 – 15/10 Calorie Assault Bike

Rest 4 minutes until the running clock reaches 25:00, and then…

For time:
15 Thrusters (135/95 lbs)
30 Toes to Bar
15 Ground to Overhead (135/95 lbs)
12 Bar Muscle-Ups
45/30 Calorie Assault Bike

Primary Strength Session
A.
Three sets of:
Barbell Loaded Bulgarian Split Squats x 20 reps @ 10X0
(make these as heavy as you can handle, but do not deviate from the tempo – which means no stopping at the top, this should be constant motion throughout the set)
Rest 90 seconds after each leg
Dumbbell Z-Press

x 6 reps @ 2011
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging.)
Rest 90 seconds

B.
Two sets of:
100-Foot Sled Push (Heavy)
immediately followed by…
30/20 lb Wall Ball Shots x Max Unbroken Reps
immediately followed by…
Close-Grip Push-Ups x Max Unbroken Reps
Rest 3 minutes

The sled should be loaded at a weight that you can move for 100-feet, HOWEVER it should be heavy enough that you don’t want to pick up the wall ball. As soon as you complete the sled push, immediately put your hands on the wall ball and go until your legs and arms give up. For the push-ups try to maintain as best form possible.

C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pull (Heavy)
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.

Strength Accessory Option
A.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this

– it will help you focus on more triceps engagement)
Rest as needed

B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Prone GHD Hold x 30-45 seconds
Rest 30 seconds

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…
D.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Running Endurance Option
Six sets for times of:
350 Meter Run
Rest 2 minutes

Rowing Endurance Option
Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 350 Meters
Rest 60 seconds
Row 250 Meters
Rest 3 minutes

Try to establish an aggressive 500 meter pace, and then hold that same pace for your 350 and 250 meter intervals.