November 21, 2020 – Invictus Athlete

Primary Session
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions

x 5/5/5 reps
Rest as needed

A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed

*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg).

B.
Every 2 minutes, for 10 minutes:
Overhead Press x 4 reps

*Sets 1-3: 65% of 1-RM
*Sets 4-5: 70-75% of 1-RM

C.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

D.
Every 4 minutes, for 36 minutes (8 sets):
20/15 Calorie Assault Bike or Bike Erg
200/150 Meter Run or Row
10 Burpee Box Get-Overs (48″/40″) or Burpee Box Jump-Overs (30″/24″)

Compare results to October 17, 2020.

E.
Complete rounds of 10, 8, 6, 4 and 2 reps for volume accumulation of:
Renegade Rows (50/35 lb DBs)
with a 100 Foot Bearhug Sand Bag Carry (HEAVY) between rounds (400 foot total)

1 Renegade Row = Push-Up, Row Left, Push-Up, Row Right

*If you don’t have access to Sandbags then perform Front Racked Double Kettlebell or Dumbbell Carry at a heavy load.

Strongman 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.

B.
Five sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

*If you do not have access to a rope then perform two legless rope climbs from a seated position.
*If you don’t have access to a heavy sandbag perform a heavy front racked kettlebell carry.

Running Endurance Option
For time:
Run 4 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Compare results to the week of June 1, 2020…new pacing off of the week of July 13 5k test.

Rowing Endurance Option
For time:
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m