January 22, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Every 3 minutes, for 12 minutes (four sets):
Depth Drops x 8 reps
(box height should be equal to your max effort vertical jump height)

C.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80-85%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean @ 85-90%

D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 95%
*Set 8 – 4 reps @ 85%
*Set 9 – 6 reps @ 80%
*Set 10 – 8 reps @ 75%
Rest 2 minutes between sets

Primary Conditioning Session
A.
For time:
40/30 Calories on Assault Bike
30 Dumbbell Thrusters (50/35 lbs)
20 Bar Muscle-Ups

Rest 3 minutes and then. . .

B.
For time:
50/35 Calories on Assault Bike
40 Dumbbell Walking Lunges (50/35 lbs – Open 17.2 Standard)
30 Chest-to-Bar Pull-Ups

Rest 3 minutes and then. . .

C.
For time:
60/40 Calories on Assault Bike
50 Alternating Dumbbell Snatches (50/35 lbs)
40 Toes-to-Bar

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 Box Jumps (Step Down)
5 Supinated Grip Pull-Ups

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on bein explosive.

B.
Four sets of:
60 Second Max Rep Deadlifts @ 30-35% of 1-RM Deadlift
Immediately followed by. . .
Max Rep Dumbbell Push Press (use a weight that will allow you to get 10-12 first two sets)
Immediately followed by. . .
Max Rep Push-Ups
Rest 90 seconds

C.
Three Sets of:
Landmine Rows x 6 reps each
Rest as needed
Single-Arm Dumbbell Arnold Press x 8-10 reps
Rest as needed

Rowing Endurance Option

Three sets for times of:
Row 2000 Meters with Rate Changes
Rest 4 minutes

Row the first 1000 meters of each set at 24 s/m, then 500 meters at 26 s/m, then 250 meters at 28 s/m, and the final 250 meters at 30 s/m. Note times for each set.

Running Endurance Option
Run 3 Miles @ 80-85% of 1-Mile PR Pace