February 26, 2018 – Invictus Athlete

Primary Strength 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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
One set of:
Depth Jump w/Horizontal Take-Off x 10 reps
(High Box)

Rest 60 seconds, and then…

Four sets of:
Sprint 20-30 Meters
(accelerate smoothly to speed, then decelerate slowly)
Rest 60 seconds

Followed by…

One set of:
Depth Jump w/Horizontal Take-Off

x 10 reps
(low Box)

Rest 60 seconds, and then…

Four sets of:
Sprint 20-30 Meters
(accelerate smoothly to speed, then decelerate slowly)
Rest 60 seconds

C.
Ten sets of:
Power Clean + Front Squat + Jerk
Rest as needed

Build over the course of the ten sets to today’s heavy-ish complex.

D.
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5-9 – 2 reps @ 90%
Rest 2 minutes between sets

Primary Conditioning Session
Four sets, not for time of:
1 Legless Rope Climb From Seated + 1 Rope Climb (15′)
100-Foot Sandbag Carry (Heavy)
15 GHD Sit-Ups
50-Foot Overhead Walking Lunge Steps with 70/50 lb Dumbbell
(alternate left and right arm each round)

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.
Every minute on the minute for 8 minutes:
5 Supinated Grip Bent Over Row (heavy)
5 Overhead Sandbag Tosses (75/50 lbs)

B.
Four sets of:
Barbell Good Morning x 5 reps @ 2112
Rest as needed
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed

C.
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

Rowing Endurance Option
Two sets for times of:
Row 4000 Meters
Rest 4 minutes

Running Endurance Option
Run 1 Mile @ 85-88% of your 1-Mile PR Pace

Walk slowly until the running clock reaches 9:00, and then…
Run 1 Mile @ 83-86% of your 1-Mile PR Pace

Walk slowly until the running clock reaches 18:00, and then…
Run 1 Mile @ 80-83% of your 1-Mile PR Pace

Walk slowly until the running clock reaches 27:00, and then…
Run 1 Mile @ 80-83% of your 1-Mile PR Pace

Walk slowly until the running clock reaches 36:00, and then…
Run 800 Meters @ 80-83% of your 1-Mile PR Pace