January 4, 2017 – Invictus Athlete

Primary Strength Session
A.
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
Set 7: 7 reps @ 65-70%
Rest exactly 2 minutes between sets.

B.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75-80% x 2 reps
*Set 5 – 85-90% x 2 reps
Rest as needed

C.
Every minute on the minute for 12 minutes (6 sets):
Odd Minutes: 40 Double Unders + 12 Toes-to-Bar
Even Minutes: 12 Deadlifts (225/155 lbs)

Primary Conditioning Session

A.
Three sets for efficiency, rhythm and speed:
Kipping Handstand Push-Ups x 12 reps

*Set 1 – No Deficit
*Set 2 – 4″/2″ Deficit
*Set 3 – 6″/4″ Deficit

B.
Six sets for times of:
10 Thrusters (135/95 lbs)
15 Bar Facing Burpees
10 Strict Handstand Push-Ups
Rest 60 seconds

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.
Three sets of:
100-Foot Overhead Yoke Carry
(drop at 50-feet, and come back – go as heavy as possible)
Rest as needed

B.
Three sets of:
Barbell Loaded Hip Thrusts x 8-10 reps @ 21X1
Rest 90 seconds
Dumbbell Z-Press x 8 rep @ 2111
Rest 90 seconds

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

D.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed

E.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Rowing Endurance Option
For times:
Row 2000 Meters @ 22 s/m
Rest 3 minutes
Row 2000 Meters @ 24 s/m
Rest 3 minutes
Row 2000 Meters @ 26 s/m

Do not deviate from the prescribed strokes per minute. Aim to make each stroke smooth and efficient.

Running Endurance Option
Beginner:
Two sets of:
30 second sprint
90 seconds rest

Two sets of:
60 second sprint
120 seconds rest

Intermediate:
Three sets of:
30 second sprint
90 seconds rest

Two sets of:
60 second sprint
120 seconds rest

Advanced:
Four sets of:
30 second sprint
90 seconds rest

Two sets of:
60 second sprint
120 seconds rest

Post distance covered to the comments.