January 13, 2018 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean & Jerk from Blocks
(set blocks so that the barbell is just above the knee at the starting position)

*Sets 1-2 – 70-74% of 1-RM Clean & Jerk
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%

B.
Complete as many rounds and reps as possible in 18 minutes of:
60 Double Unders
15 Burpee Box Jump Overs (24″/20″)
15 Shoulder to Overhead (115/75 lbs)

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:
Incline Dumbbell Bench Press x 6-8 reps @ 30X1
(aim to use the same weight used last week)
Rest 90 seconds
Dumbbell Overhead Carry x 50 feet (Heavy)
Rest 90 seconds
Banded Leg Curls x 20 reps @ 2111
Rest as needed

B.
Two sets of:
200 Meter Sandbag Carry (Bear Hug)
Rest 4 minutes

This should be HEAVY! Your goal is to make the whole 200 meters without dropping, but it should be a 50/50 chance of you actually making it, and a test of your mental resilience.

C.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Alternating Single Leg V-Up x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 10 reps

D.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Hand Plank Shoulder Circles

x 20 reps (10 reps each direction)

Running Endurance Option
A.
Run 800 Meters @ 60-65%

B.
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters

C.
5-10 Minute Cool Down, then Stretch

Rowing Endurance Option
Five sets for max meters of:
4 Minutes of Rowing
Rest 60 seconds