January 19, 2018 – Invictus Athlete

Primary Strength Session
A.
Every 3 minutes, for 6 minutes (two sets):
Single Leg Depth Drops x 5 reps each leg
*box set up below knee height

Followed by…

Every 3 minutes, for 6 minutes (two sets):
Depth Drop into Split Stance x 5 reps each leg

B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

C.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

D.
Three sets of:
Sandbag Squats x 20 reps
(Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.)
Immediately followed by…
Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over)
Rest 90 seconds

Primary Conditioning Sessions
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
10 Muscle-Ups
20/15 Calorie Assault Bike
20 Wall Ball Shots (30/20 lbs)

Please note times for all four sets. Also note any learning that occurred or observations as to where you started to drop off – either physically or mentally.

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 a 5-RM Anderson Squat
You can use a yoke or barbell to perform these

B.
Three sets of:
400 Meter Run
Max Rep Sandbag Squats (Bear-Hug Only)
Rest 90 seconds

Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!

C.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

D.
Four sets of:
Single-Arm Kettlebell Presses x 8 reps each arm @ 2111
Rest as needed
Single-Arm Kettlebell Row x 8 reps each arm @ 2111
Rest as needed

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets) for times:
12/9 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/9 Calorie Assault Bike

Gymnastics Skills Option
A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 3 – Back-To-Wall Handstand Marching x 30 reps

Followed by…

Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020

B.
One set of:
Tuck Rocks x 100 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Single Arm Hand Plank x 30 seconds (right arm)
Interval 2 – Single Arm Hand Plank x 30 seconds (left arm)
Interval 3 – Lalanne Push-Up x 5 reps

Followed by…

One set of:
Seated Piked Double Leg Lifts x 30 reps