October 5, 2020 – Invictus Athlete

Primary Training Session
Movement Primer
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up, step down)
5 Unweighted Box Jumps (jump up, step down)

Perform 5 weighted box jumps, immediatelly followed by 5 unweighted box jumps.

A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 65% of 1-RM Front Squat
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 82.5%

B.
Every minute, on the minute, for 11 minutes (11 sets):
Hip Snatch

*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch
*Sets 9-11 = 1 rep @ 80% of 1-RM Snatch

C.
Every 2 minutes. for 18 minutes (9 sets):
Hang Clean + Front Squat + Jerk

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
*Sets 7-9 = @ 85% of 1-RM Clean & Jerk

D.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

E.
For time:
150 Double-Unders
100-Foot Handstand Walk
50/35 Calorie Ski-Erg or Row
100-Foot Handstand Walk
150 Double-Unders

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

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.
In 15 minutes, build to a 10-RM Push Press

B.
Four sets of:
Dumbbell Floor Press x 10 reps @ 2111
Rest 30 seconds
Push-Ups Against Bands x 8-10 reps
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes

C.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds

Keep a steady pace with a light band.

Engine Accessory Option
A.
Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Burpee Box Get-Overs (48″/40″) in remining time

Rest until the running clock reaches 15:00, and then…

B.
Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs (24″/20″) in remaining time

Rest until the running clock reaches 30:00, and then…

C.
Against a 10-minute clock:
100/70 Calories of Assault Bike
Max Reps of Down-Ups

in remaining time

Running Endurance Option
Five sets for times of:
Run 800 Meters @ 105+% of 1-Mile Pace
Rest 4-5 minutes

You’re running each set at a faster pace than your 1-mile PR pace, but you’ll have 4-5 minutes to recover between intervals, so be aggressive and see what pace you’re capable of holding.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for distances of:
90 seconds of Rowing

Your goal should be to maintain consistent pacing across all sets.