April 9, 2018 – Invictus Athlete

Primary Strength Session

A.
In 15 minutes or less, build to today’s “heavy”…
Front Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

B.
Every 3 minutes, for 15 minutes (5 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Clean
*Sets 4-5 = @ 75% of 1-RM Power Clean

C.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 6 reps @ 2-4% heavier than last week

Primary Conditioning Session
Against an 8-minute running clock, perform the following:
1000/800 Meter Row
100 Double-Unders
15 Burpees Over the Erg
Ring Muscle-Ups x Max Reps

Rest 3 minutes between sets, and perform a total of three sets. Note your time to complete the row, double unders and burpees, and the number of muscle-ups achieved in each of the three sets.

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:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 3-5% more than was performed on April 2.

B.
Three sets of:
15 Dumbbell Skull Crushers
15 Dumbbell Tate Press
15 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 90 seconds

Perform as a complex laying on the floor.

Rowing Endurance Option
Four sets for times of:
Row 1650 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.

Running Endurance Option
Five sets for times of:
Run 1000 Meters
Rest 2 minutes

*Set 1 – 90% of 1-Mile PR pace
*Set 2 – 80% of 1-Mile PR pace
*Set 3 – 90% of 1-Mile PR pace
*Set 4 – 80% of 1-Mile PR pace
*Set 5 – 90% of 1-Mile PR pace