April 28, 2018 – Invictus Athlete

Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
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.

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

*Sets 1-2 = 60% of 1-RM Clean
*Sets 3-4 = 70%
*Sets 5-6 = 80%

D.
“Tino”
For time:
100/75 Calories of Assault Bike
75 Box Jump-Overs (24″/20″)
50 Toes to Bar
25 Deadlifts (315/215 lbs)

Rest until fully recovered, and then…

E.
Six rounds for time of:
50-Foot Handstand Walk
25 Double Unders
10 Toes-to-Bar

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 Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

B.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed

C.
Four sets of:
100-Foot Harnessed Sled Drag

Max Rep Sandbag Squats (150/100 lbs)
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

Running Endurance Option
For time:
Run 3.5 Miles @ 85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .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
For time:
Row 6000 Meters