February 7, 2018 – Invictus Athlete

Primary Training Session
A.
Against a 6-minute running clock:
Row 1000 meters
Max Rep Burpees Over the Erg

Post two scores:
1. Time to complete 1000 meter Row
2. Number of Burpees

Rest 6 minutes, and then. . .

B.
Against a 6-minute running clock:
50 Burpees Over the Erg
Max Meter Row in remaining time

Post two scores:
1. Time to complete Burpees
2. Total Meters on the Erg

C.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps

Build over the course of the 4 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

D.
Every 2 minutes, for 16 minutes (8 sets):
Power Jerk x 1 rep

Build to today’s heavy power jerk.

E.
Every two minutes, for 16 minutes (8 sets):
Full + Quarter Front Squat x 2 reps
(down below parallel, up just above parallel, then back down below and up to full extension)

Go as heavy as you can. Note in comments what percentage of last week’s single you were able to handle for today’s double.

Primary Conditioning Session
Every minute, on the minute, for 21 minutes:
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 20 Double-Unders + 5 Thrusters (155/105 lbs)
Minute 3 – 15 Chest-to-Bar Pull-Ups

Immediately followed by…

Three rounds for time of:
20/15 Calories of Assault Bike
20 Double-Unders
5 Thrusters (155/105 lbs)
15 Chest-to-Bar Pull-Ups

For reference, look back to January 17, 2018 and note how you moved through that session.

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.
Build to today’s 6-RM Bench Press

Followed by…

Two sets of:
Bench Press x 6 reps @ 90% of today’s 6-RM

B.
Three sets of:
Kettlebell Front Rack Walking Lunges x 20 steps
Rest 90 seconds
Jefferson Curl x 8 reps @4141
Rest 90 seconds

C.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this

– it will help you focus on more triceps engagement)

D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

Running Endurance Option
Eight sets for times of:
Run 100 Meters @ 95%
Rest 60 seconds

Rowing Endurance Option
Ten sets for times of:
Row 250 Meters
Rest 60 seconds

Move during your 60 second rest – stay in the seat, but just row lightly to flush your legs.