April 16, 2018 – Invictus Athlete

Primary Strength Session
A.
Five Sets of:
Weighted Box Jump x 3 reps
(use a weighted vest or dumbbell, but keep it light enough so the weight does not affect jumping form or impede fast movement)
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

Followed by…

Two Sets of:
Bulgarian Split Squat Jumps x 5 reps each leg
Rest as needed

B.
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.

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 4 reps @ 2-4% heavier than last week
(this should be somewhere between 74-82% if you’re just joining)

Primary Conditioning Session
Against a 6-minute running clock, perform the following:
50/30 Calories of Assault Bike
25 Chest-to-Bar Pull-Ups
Max Calories of Assault Bike

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

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 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week.

B.
Three sets of:
Bench Press x 10 reps
Rest as needed
Dynamic Push-Up off Bench x 10 reps
Rest as needed

Rowing Endurance Option
Four sets for times of:
Row 1800 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
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile PR Pace