October 12, 2020 – Invictus Athlete

Movement Primer
Every 2:30, for 10 minutes (4 sets):
5 Max Effort Burpee Box Jumps (jump as high and land as tall and soft as you can, then step down)
10/7 Calorie Assault Bike Sprint

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%

B.
Every minute, on the minute, for 11 minutes (11 sets):
Hip Snatch

*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 75% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 80% of 1-RM Snatch
*Sets 9-11 = 1 rep @ 85% of 1-RM Snatch

C.
Every 2 minutes. for 18 minutes (9 sets):
Hang Clean + Front Squat + Jerk

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-7 = @ 85% of 1-RM Clean & Jerk
*Sets 8-9 = @ 90% of 1-RM Clean & Jerk

D.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

E.
For time:
500 Meter Ski-Erg or Row
50 Kettlebell Swings (32/24 kg)
200-Foot Handstand Walk
50 Toes-to-Bar
500 Meter Ski-Erg or Row

Strength Accessory Option

A.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 6 reps @ 10-RM Push Press weight

B.
Three sets of:
Barbell Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 30 seconds
Push-Ups Against Bands x 8-10 reps
Rest 90 seconds

C.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings

Keep a steady pace with a light band.

Engine Accessory Option

Every 4 minutes, for 28 minutes (7 sets) for times:
30/20 Calories of Assault Bike
30 Down-Ups

Every 2 sets, add 4 calories/reps so that your final two sets will be 42/32 Calories of Assault Bike and
42 Down-Ups.

Running Endurance Option
Six sets for times of:
Run 200 Meters @ 90-95% of 400m PR pace
Run 200 Meters @ 70-75% of 400m PR pace
Run 200 Meters @ 90-95% of 400m PR pace

Next week we will re-test your 400 meter sprint. Use this session to find your accelerator.

Rowing Endurance Option
Every 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.