June 19, 2018 – Invictus Athlete

Primary Strength Session
Mobility and Activation
Foam Roll IT Band
Foam Roll Adductors
Lacross Ball Glutes
then…
Two sets of:
Bent Knee Iron Cross x 10 reps
Rollover into V-Split x 10 reps
Rocking Frog Stretch x 30 – 60 seconds
Fire Hydrant Circles x 10 reps each direction each leg
Mountain Climbers x 10 each leg (hold each position for 3-5 seconds)
Cossack Squat x 10 reps

A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

B.
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

C.
Every 2:30, for 15 minutes (6 sets):
Power Jerk x 2 reps
(perform these from blocks)

*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85% of 1-RM
*Sets 5-6 = @ 90% of 1-RM

Primary Conditioning Session
For time:
4 Rope Climbs
12 Hang Clean & Jerks (205/135 lbs)
3 Rope Climbs
9 Hang Clean & Jerks
2 Rope Climbs
6 Hang Clean & Jerks

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:
EZ-Bar Bicep Curl x 6-8 reps
Rest 30 seconds
EZ-Bar Tricep Extension x 6-8 reps
Rest 60 seconds

B.
Three sets of:
Med Ball Side Toss to Right x 15 reps
Pallof Press Right Side x 15 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 15 reps
Pallof Press x 15 reps (band tension to right)
Rest 60 seconds

*Working side is the side you are throwing the ball towards.

Aerobic/Gymnastics Option

Complete as many rounds and reps as possible in 15 minutes of:
5 Muscle-Ups
25-Foot Handstand Walk
1 Legless Rope Climb (15′)
1 Rope Climb (15′)
25-Foot Handstand Walk
50 Air Squats

Rowing Endurance Option
Five sets for times of:
Row 750 Meters
Rest 2 minutes

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.