February 1, 2020 – Invictus Athlete

Primary Training Session
A.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (step down – hold dumbbells by your side)
5 Unweighted Box Jumps (step down)

Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Sets 1-3 = 3 reps @ 70-75%
*Sets 4-6 = 2 reps @ 80-85%
*Sets 7-10 = 1 rep @ 90+%

C.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press
*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:
Bench Press x Max Unbroken Reps @ 77%
(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)

D.
Against a 5-minute running clock…
400 Meter Run or 500 Meter Row
25 Pull-Ups
10 Thrusters (155/105 lbs)
Max Rep Burpee Box Overs (48″/36″)
Rest 4 minutes and repeat for a total of FOUR sets. Note reps of Burpee Box Overs for each of the four sets.

E.
Four sets of:
Close-Grip Push-Ups x 12-15 reps @ 2011
Rest 30 seconds
Barbell Biceps Curls x 10-12 reps
Rest 2-3 minutes

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.

Gymnastics Skills Accessory Option
One set of:
Rocking Box Bridge x 15 reps

Followed by. . .

One set of:
Kick-Up to Handstand on Wall x 10 reps
*These should be quick reps and feel as consistent as possible. Make sure your arms are fully extended while on the wall.

Followed by. . .

For 60 seconds, perform one set of:
Strict Handstand Push-Up (singles) x max reps
*Start standing between each rep and insure full extension at the top of each rep before kicking back down. These reps should feel identical in movement until the set is finished.

Followed by. . .

For 2 minutes, perform one set for max reps of:
Headstand Kip to Handstand

Running Endurance Option

Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes

Rowing Endurance Option
Every 2:30 minutes, for 25 minutes (10 sets) for max calories:
60 seconds of Rowing on Concept 2

Hit these hard and see if you can hold 25/18+ calories for each set.