February 5, 2018 – Invictus Athlete

Primary Strength Session

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 2 reps each leg

C.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-65%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-85%
*Sets 6-8 = 1 rep @ 85-90%

D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Sets 8-10 – 1 rep @ 95+%
Rest 2-3 minutes between sets

Remember, these percentages are based on your last tested successful 1-RM, not a hypothetical weight you think you might be able to squat.

Primary Conditioning Session
Four sets for times of:
400 Meter Run or 500 Meter Row
20 Burpees to Rings 6″ Above Standing Reach
10 Ring Muscle-Ups
30/20 Calorie Assault Bike
Rest 4 minutes

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.
Every minute, on the minute, for 6 minutes:
5 Box Jumps (Step Down)
5 Ab Wheel Rollouts

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.

B.
Three sets of:
Front-Racked Walking Lunges x 20 steps
Rest 30 seconds
Death March x 20 steps
Rest 2-3 minutes

C.
Three Sets of:
Landmine Rows x 4-6 reps each
Rest as needed
Single-Arm Dumbbell Arnold Press x 6-8 reps
Rest as needed

Rowing Endurance Option
For time:
Row 5000 Meters with Rate Changes

Change your stroke rate every 1000 meters, starting at 22 s/m, 24 s/m for the second, 26 s/m for the third, 28 s/m for the fourth, and finish at 26 s/m.

Running Endurance Option
For time:
1600 Meters on a Track

This is your time trial. We will base some of your other efforts off of this time. Please be sure to take a good long warm-up.