April 23, 2018 – Invictus Athlete

Primary Strength Session
A.
Five sets of:
Weighted Box Jump x 3 reps
(use a weighted vest or dumbbell, but keep it light enough so the weight does not affect jumping form or impede fast movement)
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

Followed by…

Two Sets of:
Bulgarian Split Squat Jumps x 5 reps each leg
Rest as needed

B.
In 15 minutes or less, build to today’s “heavy”…
Front Squat x 1 rep

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

C.
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Power Jerk

*Sets 1-3 = @ 80% of 1-RM Power Clean
*Sets 4-6 = @ 85% of 1-RM Power Clean

D.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 3 reps @ 2-4% heavier than last week
(this should be somewhere between 76-85% if you’re just joining)

Primary Conditioning Session
Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
Row 500 Meters
15 Hang Squat Cleans (135/95 lbs)
20 Toes-to-Bar

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.

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.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week.

B.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 90 seconds

Rowing Endurance Option
Four sets for times of:
Row 1550 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – but all sets should be performed faster than your 1500s from April 2. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.

Running Endurance Option
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile Pace