April 14, 2018 – Invictus Athlete

Primary Training Session

Warm-Up and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges

x 4-6 reps

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

B.
Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps

C.
Every 2 minutes, for 20 minutes (10 sets):
Halting Clean Deadlift + Clean with a 2-Second Pause at Knee x 1 rep
(perform a clean deadlift to the mid-thigh and pause 2 seconds, then return the barbell to floor and reset; then lift the barbell to the knee, pause 2-seconds, then clean)

*Sets 1-2 = @ 70% of 1-RM Clean
*Sets 3-4 = @ 75% of 1-RM Clean
*Sets 5-6 = @ 80% of 1-RM Clean
*Sets 7-8 = @ 85% of 1-RM Clean
*Sets 9-10 = @ 90% of 1-RM Clean

D.
For time:
Run 1200 Meters
60 Overhead Squats (115/75 lbs)
45 Pull-Ups

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

E.
Three rounds for time of:
Run 400 Meters
20 Overhead Squats (115/75 lbs)
15 Pull-Ups

Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

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:
100-Foot Overhead Yoke Carry
(as heavy as possible; keep shoulders down and lats engaged)
Rest 2-3 minutes

B.
Two sets of:
Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

C.
Five sets of:
60 Second Sled Push
Rest 60 seconds
Reverse Sled Drag back to starting position
Rest 4 minutes

This should be heavy. You should be able to move for 60 seconds without stopping for the first two sets…but it should be a 50/50 chance that you won’t make it on the next two.

Running Endurance Option

For time:
Run 3 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .8 or .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 2:30 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.