October 7, 2020 – Invictus Athlete

Primary Training Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

A.
One set of:
Power Clean (no foot movement) x 6 reps @ 45-50%
Muscle-Up x 1 rep
Rest as needed

Followed by…

One set of:
Power Clean x 4 reps @ 60%
Muscle-Up x 2 reps
Rest as needed

Followed by…

One set of:
Squat Clean x 2 reps @ 75-80%
Muscle-Up x 3 rep
Rest as needed

B.
Every 8 minutes, for 32 minutes (4 sets) for times:
6 Ring Muscle-Ups
5 Power Cleans @ 60% of 1-RM Clean
4 Ring Muscle-Ups
3 Squat Cleans @ 80%

Use two barbells if possible.

C.
Three sets of:
Loaded Shrimp Squat x 6-8 reps each side
Rest 30 seconds between legs and 90 seconds between sets

Followed by. . .

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

D.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Dumbbell Reverse Flys x 12 reps
Rest 60 seconds

E.
Two sets of:
Banded Face Pulls x 50 reps
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.

Strongman Option

A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent-Over Row (Heavy)
5 Stationary Dips

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. For the stationary dips use weight around your waist and put the weight behind you, not in front. This will target the triceps even more.

B.
“Strongman Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
3 Sandbag or D-Ball Over Shoulder (150/100 lbs)
6 Push-Ups
9 Air Squats

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

C.
Every 90 seconds, for 9 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

D.
Every minute, on the minute, for 5 minutes:
5 Ab-Wheel Rollouts
5 Rear Delt Dumbbell Raises

Running Endurance Option
Three sets for times of:
Run 2400 Meters
Rest 5-8 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

“2K Time Trial”
For time:
Row 2000 Meters

Compare results to the week of April 27, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%