October 16, 2019 – Invictus Athlete

Primary Training Session

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Three sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
Rest 45 seconds after each leg
Glute-Ham Raises x 10-12 reps @ 2011
Rest 90 seconds

C.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

D.
Against a 2:30-minute running clock…
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calorie Bike Erg or Row
Max Calorie Assault Bike or Ski-Erg in remaining time
Rest 90 seconds and repeat for a total of FIVE sets.

E.
Three sets of:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards.

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 Accessory Option
A.
Eight rounds for time of:
30 Heavy Rope Double-Unders or 50 Double-Unders
1 Legless Rope Climb
1 Rope Climb

B.
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1: 30-45 seconds of False-Grip Strict Ring Pull-Ups to Stermun
Minute 2: 30-45 seconds of False-Grip Ring to Sternum Hold
Minute 3: 30-45 seconds of Dead-Hang False-Grip Hold
Minute 4: Rest

Running Endurance Option
Five sets of:
Run 200 Meters @ 1600 meter PR Pace
Rest 30 seconds

Then rest 3-5 minutes, and repeat.

You will perform a total of 10 sets of 200 Meter runs at a relatively high intensity (depending on your 1-Mile PR time), so please be sure to warm-up and cool down properly.

Rowing Endurance Option
Six sets of:
Row 250 Meters @ 80% effort
Row 250 Meters @ 85% effort
Row 250 Meters @ 90% effort
Row 250 Meters @ 95% effort
Rest 90 seconds