June 20, 2020 – Invictus Athlete

Primary Training Session
A.
Two sets of:
400 Meter Run or 500 Meter Row
40 Double-Unders
20 JumpIng Air Squats
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
Rest 90 seconds

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

C.
Every 2 minutes, for 10 minutes (5 sets):
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

D.
Build to today’s 8-RM Dumbbell Z-Press

The dumbbells should be placed on the shoulders with the elbows out and palms facing foward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward. A good benchmark is to have each dumbbell be 20% of your max clean and jerk.

E.
Complete as many round and reps as possible in 20 minutes of:
10/8 Muscle-Ups
20 Thrusters (135/95 lbs)
30 Pull-Ups
400 meter Run

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:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest as needed
Dumbbell Skull Crushers x 6-8 reps @ 21X0
Rest as needed

B.
Three sets of:
Dumbbell Bench Press x 12-15 reps
Banded Triceps Press Downs x 30 reps
Rest 90 seconds
Dumbbell Row x 12-15 reps
(row the DB to your hip, not your chest)
Max Wide Grip Pull-Ups (Use band assistance if needed goal is 10+)
Rest 90 seconds

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single-Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)

Running Endurance Option

For times:
Run 2 miles @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 1 mile @ 85-90% of 5k PR Pace
Rest 2 minutes (walking recovery)
Run 2 miles @ 85-90% of 5k PR Pace

Rowing Endurance Option
For distance:
30 Minutes of Rowing

Pace by feel…if you feel good today, push your paces; if you feel sore or tired from the week’s training, focus more on mechanics and breathing than on your speed.

At-Home Workout (No Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 5 Max Height Jumps + 10 Back Pack Ground to Overhead
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Hugging Back Pack Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

Coaches Note:
Today we are racking up high volume. Pick a rep range that you can manage. Whatever intensity you choose in round one and the reps you achieve will be the goal for future rounds

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 30 minutes (10 sets), complete:
Station 1 = 14-18 Alternating Dumbbell Snatch
Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds
Station 3 = 12 Single Dumbbell Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

Coaches Note:
Today we are racking up high volume. Pick a rep range that you can manage. Whatever intensity you choose in round one and the reps you acheive will be the goal for future rounds