July 4, 2020 – Invictus Athlete

Primary Training Session
A.
For 10 minutes @ 75-80% effort…
20 Jumping Lunges
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Single-Arm Dumbbell Push Presses (10 Left, then 10 Right Arm)
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion. 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 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

D.
Build to today’s 6-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.
Three rounds for time of:
100 Double-Unders
25 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

Three rounds for time of:
400 Meter Run (on Assault Runner if possible)
30 Deadlifts (185/135 lbs)

Rest 4 minutes, and then…

For time:
150-Foot Handstand Walk
5 Legless Rope Climbs (15′)
50 Strict Handstand Push Up
5 Rope Climbs (15′)
150-Foot Handstand Walk

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:
Decline Dumbbell Bench Press x 6-8 reps @ 30X1
(aim to use the same weight used last week)
Rest as needed
Landmine Rows x 6-8 reps @ 21X0
Rest as needed

B.
Four sets of:
12 Alternating Dumbbell Bench Press
immediately followed by…
Max Reps of Band-Resisted Push-Ups
Rest 2 minutes

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Hollow Body Bounces x 50 reps
Interval 2 – Side Hand Plank with Hip Circles x 20 reps (10 reps each side)
Interval 3 – Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010

E.
Every minute, on the minute, for 2 minutes (2 sets) of:
Hand Plank Arch/Hollows x 20 reps

Running Endurance Option
For distance:
35-40 Minutes of Running @ 80-85% of your 5k pace

Focus on running mechanics with the goal of being as relaxed and efficient as possible. You should not feel like you’re struggling at any point to maintain pace, but rather should focus on sustaining your pace as effortlessly as possible.

Rowing Endurance Option
Four sets for max distances:
10 Minutes of Rowing
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.