January 1, 2018 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (five sets):
1-Step Box Jump

x 5 reps

B.
Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jump x 5 reps each leg

C.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 50-55% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 60-65% of 1-RM Clean

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat @ 70-75% of 1-RM Clean

D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Sets 5-8 – 5 reps @ 80%
*Set 9 – 6 reps @ 75%
*Set 10 – 8 reps @ 65-70%
Rest 2 minutes between sets

Primary Conditioning Session

Ten sets for times of:
15/10 Calories of Assault Bike
2 Muscle-Ups
4 Push Press (115/75 lbs)
8 Bar-Facing Burpees
4 Push Press (115/75 lbs)
2 Muscle-Ups
Rest 60 seconds

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 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 AB Wheel Rollouts

B.
Three sets of:
Max Rep Sandbag Squats (heavy for 10-12 reps)
Immediately followed by…
Max Rep Wall Ball Shots (30/20 lbs)
Immediately followed by…
Max Rep Push-Ups
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Sandbag Squats to Wall Ball Shots and Wallball Shots to Push-Ups. Lets see how hard you can push in a fatigued state and don’t worry, we expect a slight drop off 🙂

C.
Three sets of:
Half-Kneeling Landmine Press x 6-8 reps @ 21X0
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed

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
A.
Run 800 Meters @ 60-65%

B.
2 Miles @ 80-85% of your 1-Mile PR pace
(If you don’t know your 1-mile PR, use this week to test it so that you can use it as a baseline for the next 6-10 weeks.)

C.
10 Minutes of Cool Down and Stretching

Rowing Endurance Option
Two sets for max meters:
12 Minutes of Rowing
Rest 6 minutes

Go hard, we’ll re-test this later in the cycle.