February 26, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

A.
Three sets, not for time, of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell RNT Split Squats each leg
5 Broad Jumps for Max Distance

B.
Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Clean

Build over the course of the ten sets.

C.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

D.
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

E.
Four sets for times of:
10 Thrusters (155/105 lbs)
20 Chest-to-Bar Pull-Ups
40 Wall Ball Shots (20/14 lbs)
Rest 4 minutes

F.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

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.
Three sets of:
Snatch-Grip GHD Hip Extension x 8 reps @ 2012
Rest 30 seconds
Ring Glute Bridge + Hamstring Curl x 20 reps
Rest 30 seconds

B.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Chinese Pronated Grip Barbell Row x 10-12 reps
Rest as needed

Running Endurance Option
Every 3 minutes, for 30 minutes (10 sets) for times:
Run 300 Meters @ 100% of your 400m PR pace

Use last week’s 400m test as your pacing for this effort.

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 250 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.