November 8, 2017 – Invictus Athlete

Primary Conditioning Session
For time:
Run 1600 Meters (on Assault Runner or True Form if possible)
20 Back Squats (275/185 lbs)
100-Foot Handstand Walk
Run 800 (on Assault Runner or True Form if possible)
20 Front Squats (225/155 lbs)
100-Foot Handstand Walk
Run 400 (on Assault Runner or True Form if possible)
20 Overhead Squats (185/125 lbs)
100-Foot Handstand Walk

Primary Strength Session
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg)
(heavier than last week; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 60 seconds
Weighted Stationary Dips x 8-10 reps @ 20X1
(place weights on dip belt behind you so that they rest against your butt)
Rest 20 seconds
Dumbbell Bench Press x Max Reps
(pick a weight that will allow you to get 15-20 reps in your first set)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Sandbag Squats
20 Meter Sandbag Bear Hug Carry
5 Sandbag Squats
20 Meter Sandbag Walking Lunges

C.
Two sets of:
Sloth Press x 10 reps each arm
Rest 2 minutes

The point here is to keep tension throughout the body. Pressing is internal torque, so engage the lats and pecs as hard as possible. DO NOT shrug your shoulders toward your ears during this movement at any time. Shoulders should be down, lats and pecs engaged.

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.

Gymnastics Skills Option

“Invictus Muscle-Up Density Test”
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

Strength Accessory Option
A.
Two sets of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed

Go 100-feet out, then 100-feet back.

B.
Three sets of:
Diamond Push-Ups x 20-30 reps @ 2011
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 60 seconds
Kettlebell Biceps Curls x 15 reps @ 30X0
Rest 90 seconds

C.
Three sets of:
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Supine GHD Hold x 45 seconds
Rest 30 seconds

Running Endurance Option
Ten sets for times of:
100 Meter Sprint
Jog 300 Meters

Rowing Endurance Option
Ten sets for times of:
Row 250 Meters
Rest 2 minutes

Push your pace! Hit these hard and analyze your ability to recover from the short, intense efforts in your two minute rest periods.