April 7, 2018 – Invictus Athlete

Primary Training Session
Mobility 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 2-Second Pause at Knee

*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
*Sets 7-8 = @ 80% of 1-RM Clean
*Sets 9-10 = @ 85% of 1-RM Clean

D.
For time:
Row 1000 Meters
50 Thrusters (75/55 lbs)
30 Chest-to-Bar Pull-Ups

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

E.
“Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Please note times for both D and E.

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:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet)
Rest as needed

B.
Four sets of:
100-Foot Sled Push
Rest 30 seconds
100-Foot Reverse Sled Drag
Rest 4 minutes

This should be heavy. You should be able to move this the 100-feet 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
Three sets for times of:
Run 1600 Meters
Rest 2 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.

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 3 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.