October 30, 2019 – Invictus Athlete

Primary Training Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Three sets of:
Farmer’s Hold Alternating Reverse Lunges x 12-14 reps (6-7 each)
Rest 30 seconds
Max Reps of Strict Pronated-Grip Pull-Ups
Rest 60 seconds
Max Reps of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

C.
One set of:
400 Meter Suitcase Carry
(switch hands every 100 meters)

D.
Every 2 minutes, for 30 minutes (5 sets):
Station 1: 500/400 Meter Row
Station 2: 30/22 Calorie Assault Bike
Station 3:: 30 Down-Ups (burpee, no jump)

Note average times for each movement.

E.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds

*MB Slam is over the knee that is not on the ground.

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.
Build to today’s 3-RM Strict Pull-Up

Followed by…

Five sets of:
3 Strict Pull-Ups @ 70% of today’s 3-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

B.
For time:
25 Strict Handstand Push-Ups
150-Foot Handstand Walk
25 Strict Handstand Push-Ups

Running Endurance Option
Take 10-15 minutes to perform running drills and ensure that your body is warm and ready, and then…

For time:
Run 400 Meters
(record your 200 meer split time as well if possible)

Rest 15 minutes, and then…

Five sets of:
Run 200 Meters @ 80-85% of your 200m split time (or half of your 400m time if you didn’t get a 200m split)
Rest 3 minutes

Rowing Endurance Option
Twelve sets of:
Row 500 Meters
Rest 60 seconds

GOAL – Keep your pace for each set faster than your goal 5k pace.