January 10, 2018 – Invictus Athlete

Primary Training Session
A.
For time:
Run 800 meters or Row 1000 meters

Rest 60 seconds, and then…

For time:
20 Muscle-Ups

Rest 60 seconds, and then…

For time:
Run 800 meters or Row 1000 meters

Post four scores:
1. Time to complete first Run or Row
2. Time to complete Muscle-Ups
3. Time to complete second Run or Row
4. Total time to complete all of the work INCLUDING rest periods

B.
Every 2 minutes, for 10 minutes (5 sets):
Clean-Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

C.
Every 2:30, for 20 minutes (8 sets):
Power Jerk x 3 reps

*Sets 1-2 = @ 75% of 1-RM
*Sets 3-4 = @ 80% of 1-RM
*Sets 5-6 = @ 85% of 1-RM

D.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 2 reps @ 32X1

All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%.

Primary Conditioning Session

Every 5 minutes, for 25 minutes (5 sets), for times:
Run 400 Meters (if possible, on Assault Air Runner)
15 Chest-to-Bar Pull-Ups
10 Overhead Squats (155/105 lbs)

Goal is lowest total time when the five sets are added together.

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:
Bench Press x 10 reps @ 92-93% of last weeks 10-RM
Rest 2 minutes

B.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 9-10 reps @ 30X1
(use the same weight as last week)
Rest 90 seconds
Jefferson Curl x 10 reps @ 4141
Rest 90 seconds

C.
Three sets of:
Bar Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 90 seconds

D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

Running Endurance Option
At 90-95% of Max Speed:
30 Seconds of Running
30 Seconds of Walking

Continue with these intervals until you have completed 2 miles.

Rowing Endurance Option
Eight sets for times of:
Row 250 Meters
Rest 60 seconds

Move during your 60 second rest – stay in the seat, but just row lightly to flush your legs.