July 11, 2020 – Invictus Athlete

Primary Training Session
A.
Complete rounds of 21, 15 and 9 reps at 70-75% effort of:
Dumbbell Thruster (35/25 lb DBs)
Down Up (burpee no jump)

Rest 3 minutes and then. . .

Complete rounds of 12, 9 and 6 reps at 70-75% effort of:
Dumbbell Thruster (50/35 lb DBs)
Down Up (burpee no jump)

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.
Use an empty barbell and accumulate 20-30 good reps of “Tall Jerk”

C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 2 reps

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

D.
Build to today’s 4-RM Push Press

Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these. This should be approximately 5% heavier (or more) than June 27’s 5-RM.

E.
Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Deadlifts (315/215 lbs)

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:
Dumbbell Strict Press x Max Reps
immediately followed by…
Dumbbell Push Press x Max Reps
immediately followed by…
Strict Supinated-Grip Pull-Up x Max reps
Rest 90 seconds

Choose dumbbell weights that will allow you 5-6 strict presses, and aim for true maximal effort in number of repetitions you can achieve.

B.
Three sets of:
Single-Arm Overhead Press x 6 reps each arm @ 2111
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(stick to the tempo – we want the time under tension)
Rest 90 seconds

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Side Hand Plank with Hip Circles x 16 reps (8 reps each side)
Interval 3 – Straight Body Ceiling-Reaching Crunches x 16 reps @ 1010

E.
Every minute, on the minute, for 2 minutes (2 sets) of:
Supine Table Hold x 40 seconds

Running Endurance Option

Three sets for time of:
Run 1600 Meters @ 80-85% of 5k PR pace
Run 400 Meters @ 90% of 5k PR pace
Run 400 Meters @ 55-60% of 5k PR pace

Rowing Endurance Option
Two sets for times of:
Row 3500 Meters @ 5k PR Pace
Rest 3 minutes