November 25, 2020 – Invictus Athlete

Primary Session
A.
Three sets of:
Deadlift x 8 reps @ 21X1 (you can use kettlebells or a barbell for these)
immediately followed by…
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
immediately followed by…
15/10 Calorie Assault Bike Sprint
Rest 2-3 minutes

B.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1RM)
Rest 3 minutes between sets.

C.
“12 Days of Thankfulness”
1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

*Man-Maker = DBs to floor, kick back, push-up, row left, row right, jump feet in, power clean, push press.

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
. . . and so on.

Post your time to the blog, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

Strongman Option

A.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Ab Wheel Rollouts

B.
Four sets of:
Max Reps of Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by…
20/15 Calorie Assault Bike
Immediately followed by…
150-Foot Sandbag Carry (HEAVY)
Rest 90 seconds

C.
Two sets of:
25 Band-Resisted Dumbbell Romanian Deadlifts @ 1012 (50/35lb.)
Rest 90 seconds

The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.

D.
Three sets of:
Tempo Push-Ups x 20/15 reps @ 2111
Banded Triceps Push Downs x 30 reps
Rest as needed

Running Endurance Option
Three sets for times of:
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Run 400 Meters @ 75% of your 1-Mile PR Pace
Run 800 Meters @ 90+% of your 1-Mile PR Pace
Rest 4 minutes

Rowing Endurance Option
Three sets for times of:
Row 1000 Meters @ 90+% of your 2k PR Pace
Row 500 Meters @ 75% of your 2k PR Pace
Row 1000 Meters @ 90+% of your 2k PR Pace
Rest 4 minutes