January 20, 2018 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 18 minutes (9 sets) of:
Snatch from Blocks
(set blocks so that the barbell is just above the knee at the starting position)

*Sets 1-3 – 75-79% of 1-RM Snatch
*Sets 4-6 – 80-84%
*Sets 7-9 – 85%

B.
Complete as many rounds and reps as possible in 6 minutes of:
12 Dumbbell Push Press (50/35 lbs)
6 Dumbbell Burpees (50/35 lbs – no jump, arms at sides)

Rest 2 minutes, and then…

C.
Four rounds for time of:
10/8 Calorie Assault Bike
20 Air Squats
10/8 Calorie Assault Bike
20 Jumping Lunges

Rest 4 minutes, and then…

D.
For time:
1-Mile Run or 2000 Meter Row

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:
Strict Handstand Push-Up x 6-8 reps @ 40X1
Rest 90 seconds
Glute-Ham Raises x 6-8 reps
Rest as needed

B.
For quality:
400 Meter Sandbag Carry (Bear Hug)
immediately followed by…
200 Meter Sled Sprint

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Hollow Body Bounces x 50 reps
Interval 2 – Side Hand Plank with Hip Circles x 20 reps (10 reps each side)
Interval 3 – Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010

Followed by…

Every minute, on the minute, for 2 minutes (2 sets) of:
Hand Plank Arch/Hollows

x 20 reps

Running Endurance Option
Three sets of:
Run 1000 Meters @ your anaerobic threshold pace
Run 200 Meters @ 98% effort
Rest 3 minutes

Rowing Endurance Option

Three sets for max meters of:
8 Minutes of Rowing
Rest 2 minutes