April 25, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Every 2:30, for 10 minutes (4 sets):
Jerk in Split Jerk Position x 4 reps

Aim for 3 heavy working sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps

Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets.

C.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with Pauses x 2 reps
(pause 2 seconds at bottom of dip, and 2 seconds in the receiving position)

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 75-77%

Primary Conditioning Session
Three rounds for time of:
120 Double-Unders
60 Wall Ball Shots (20/14 lbs)
30 Pull-Ups

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:
Stiff Leg Deadlifts x 10 reps @ 40%
Rest 2 minutes

Followed by. . .

Three Sets of:
Step-Ups x 10 reps each leg
Rest 60 seconds
Rear Foot Elevated Split Squats x 8 reps each leg
Rest as needed

B.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Rowing Endurance Option
Five sets for times of:
Row 1000 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets.

Running Endurance Option
Eight sets of:
Run 600 Meters @ 100% of 1-Mile Pace
Rest 90 seconds