November 9, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
Assault Bike or Row 10 minutes @ 70-75%

Followed by…

Two sets of:
Banded Tricep Stretch x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side

Followed by…

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk

x 20 meters

Followed by…

One set of:
Max Static Chin-over-the-Bar Hold

Followed by…

Glute Activation Warm-Up x 20 seconds on the rack/20 seconds for 2 sets per side

Followed by…

Banded Monster Walks x 20 steps forward/20 steps backward
Banded Lateral Walks x 20 steps each direction

Followed by…

Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps

A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Start at 60% and build to today’s heavy single.

B.
Tempo Back Squat @ 10X0
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

C.
Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 15-18/10-12 Calorie Assault Bike
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 30 Double Unders + 10 Alternating Dumbbell Snatches (50/35 lbs)

Immediately followed by…

Three rounds for time of:
15/10 Calorie Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders
10 Alternating Dumbbell Snatches (50/35 lbs)

D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
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.
Four sets of:
Single-Arm Kettlebell Presses x 8 reps each arm @ 2111
Rest as needed
Single-Arm Kettlebell Row x 8 reps each arm @ 2111
Rest as needed

B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest 60 seconds
Reverse Hypers or Band Pull-Through wearing a weighted vest x 20 reps @ 1010
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

*If you don’t have access to a reverse hyper please perform band pull-throughs.

Running Endurance Option
10-15 minutes of warm-up and running mechanics drills, and then…

For times:
Run 1200 Meters
Rest 1:1 Work:Rest Ratio
Run 1000 Meters
Rest 1:1 Work:Rest Ratio
Run 800 Meters

followed by…
10 minutes of Cool Down and Stretching

Rowing Endurance Option
Three sets for distances of:
10 Minutes of Rowing
Rest 5 minutes

Go hard on these intervals!