March 3, 2018 – Invictus Athlete

Primary Training Session

A.
One Set of:
Depth Jump w/Vertical Take-Off x 10 reps (High Box)
Rest 15-30 seconds between jumps

Rest as needed, and then…

One Set of:
Depth Jump w/Vertical Take-Off x 10 reps (Low Box)
Rest 15-30 seconds between jumps

Rest as needed, and then…

One Set of:
Depth Jump w/Vertical Take-Off x 10 reps (High Box)
Rest 15-30 seconds between jumps

Rest as needed, and then…

One Set of:
Depth Jump w/Vertical Take-Off x 10 reps (Low Box)
Rest 15-30 seconds between jumps

B.
Every 2 minutes, for 16 minutes (8 sets):
2-Position Snatch x 1 rep
(Mid-Thigh, then 2″ Below the Knee)

Build over the course of the 8 sets to today’s heavy-ish.

Followed by…

Every minute, on the minute, for 6 minutes:
Power Snatch 1.1.1 @ 65-75% of 1-RM Power Snatch

C.
Every 12 minutes, for 36 minutes (3 sets) for times:
Run 800 Meters
12 Bar Muscle-Ups
15 Deadlifts (225/155 lbs)
20 Strict Handstand Push-Ups

D.
Three sets, not for time of:
20-30 Second L-Sit Hold
10 Tempo Ring Dips @ 1111
100-Foot Handstand Walk

E.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 30 reps @ 2010
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.

Rowing Endurance Option
Three sets for max meters of:
8 Minutes of Rowing
Rest 2 minutes

Running Endurance Option
Three sets of:
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace
Run 400 Meters @ 50-60%
Run 1600 Meters @ your desired 5k race pace