April 18, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
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 6 minutes (3 sets):
Push Press in Split Jerk Position x 3 reps

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

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%
*Sets 7-8 = @ 90%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 87%
(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 Session
Every 4 minutes, for 20 minutes (5 sets):
10 Thrusters (155/105 lbs)
15 Bar-Facing Burpees
20/15 Calorie Assault Bike

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.
Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest as needed

B.
Three sets of:
Diamond Push-Ups x 20-30 reps @ 2011
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed

C.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

Rowing Endurance Option
Eight sets for times of:
Row 650 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. 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.

Running Endurance Option
Six sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2 minutes