April 4, 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.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Aim for 2 heavy working sets.

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Push Press in Split Jerk Position x 5 reps

C.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Primary Conditioning Option
Every minute, on the minute, for 21 minutes:
Minute 1 – 6 Bar Facing Burpee + 6 Deadlifts (315/205 lbs)
Minute 2 – 6 Bar Facing Burpee + 30 Heavy Rope Double Unders
Minute 3 – 6 Bar Facing Burpee + 10 Dumbbell Thrusters (50/35 lbs)

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

B.
Four sets of:
Single-Arm Kettlebell Shoulder Press x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes

C.
Three sets of:
Strict Toes-to-Bar x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Running Endurance Option
Eight sets for times of:
Run 400 Meters
Rest 60 seconds

*Sets 1, 3, 5 & 7 – 100% of 1-Mile PR Pace
*Sets 2, 4, 6 & 8 – 90% of 1-Mile PR Pace

Rowing Endurance Option
Eight sets for times of:
Row 500 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.