November 17, 2017 – Invictus Athlete

Primary Strength Session
A.
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

B.
Six sets of:
Snatch Lift-Off + Snatch
Rest 2 minutes

For the lift off, pause for a count of “one one-thousand, two one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-off + snatch.

C.
Three sets of:
4-Stop Snatch Deadlift + 8-second Descent
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang, then stand, then reverse through the positions slow and controlled – 8 seconds back to the floor; USE STRAPS)
Rest as needed

D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Back Squat x 10-15 reps @ 75%

Primary Conditioning Session
A.
For time:
800 Meter Run (Assault Runner or similar if possible)
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (195/135 lbs)

Rest until the running clock reaches 12:00, and then…

B.
Two rounds for time of:
400 Meter Run (Assault Runner or similar if possible)
15 Shoulder to Overhead (145/105 lbs)
10 Burpee Box Jump-Overs (24″/20″)

Rest until the running clock reaches 24:00, and then…

C.
Three rounds for time of:
200 Meter Run (Assault Runner or similar if possible)
20 Ground to Overhead (95/65 lbs)
10 Burpee Box Jump-Overs (24″/20″)

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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.

When the running clock reaches 10:00…

B.
Three sets of:
150-Foot Overhead Yoke Carry
immediately followed by…
100-Foot Hand-Over-Hand Rope Pulls
Rest as needed

C.
Every minute, on the minute, for 8 minutes:
5 Sandbag Front Squats
5 Sandbag Push Press

Click here for video demo of this workout.

D.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Viking Sloth Press x 8-10 alternating reps
Rest 60 seconds

Assault Bike Conditioning Option

Three sets of:
30/20 Calorie Assault Bike
Rest 20 seconds
55/35 lb Dumbbell Thrusters x Max Unbroken Reps
Rest 4 minutes

Please record seperate scores each set.
1. Time to complete 30/20 Calorie Assault Bike
2. Total Unbroken Thrusters
Unbroken means one continuous movement. The set ends if there is any pause longer than a single breath at any point during the repetition.