March 21, 2018 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike

Note times for all four sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.

Primary Conditioning Session
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 20/15 Calorie Assault Bike
Minute 2 – 20 Wall Ball Shots (30/20 lbs)
Minute 3 – 10 Box Jump Overs (24″/20″) + 6 Bar Muscle-Ups
Minute 4 – Rest

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.
Five sets of:
Push Press x 2 reps
Rest as needed

Build across the 5 sets to today’s 2-RM

B.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

C.
Four sets of:
Kettlebell Biceps Curls x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

Running Endurance Option

Three sets of:
Run 800 Meters @ 1-Mile PR Pace
Run 400 Meters @ 60% of 1-Mile Pace
Rest 5-6 minutes

Rowing Endurance Option
Twenty sets of:
30 seconds of Rowing
Rest 30 seconds

Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs.