June 29, 2020 – Invictus Athlete

Primary Training Session

A.
Four sets of:
Depth Drops x 10 reps
Rest as needed

Followed by. . .

Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (jump up, step down with dumbbells by side)
5 Unweighted Box Jumps (jump up, step down)

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

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 90%

C.
Every 3 minutes, for 15 minutes (5 sets):
3 Cleans + 1 Jerk
(perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

*Sets 1-3 = 1 rep @ 72.5% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 77.5% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 75-80%

E.
Complete as many rounds and reps as possible in 10 minutes of:
20 Alternating Hang Dumbbell Snatches (50/35 lbs)
5 Muscle-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.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg

B.
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

If you don’t have access to a reverse hyper please perform band pull-throughs.

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball (heavier than last week)
Rest 2 minutes” “Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Hanging L-Hold x Max Time
Rest 30 seconds
Dumbbell Reverse Flys x 15 reps
Rest as needed

Engine Accessory Option
Every 10 minutes, for 40 minutes (4 sets) for times of:
100 Double Unders
25 Double Kettlebell Front Squats (24/16 kg)
50/35 Calories of Assault Bike

Running Endurance Option

Every 6 minutes, for 36 minutes (6 sets) for distances of:
4 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 2-minute rest period)

You’re holding the same paces this week, but for only four minutes. This week you’ll be running a total of 24 minutes. Note your paces and try to stay consistent across all 6 sets!

Rowing Endurance Option
Five sets for times of:
Row 1800 Meters
Rest 4 minutes

Goal is to hold your fastest paces from the week of February 24, 2020. If you didn’t perform that session, your goal should be to maintain consistent pacing across all five sets.