January 29, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Every 3 minutes, for 12 minutes (four sets):
Depth Drops

x 6 reps
(set up a box 2 inches higher than your max effort vertical jump)

C.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60-65%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans
*Sets 1-2 = 70-75%
*Sets 3-4 = 80-85%
*Sets 5-6 = 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean @ 95%

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%
Rest 2 minutes between sets

Primary Conditioning Session
A.
Complete as many reps of Wall Ball Shots as possible in 5 minutes of:
Row 1000 Meters
30/20 lb Wall Ball Shots x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

B.
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

C.
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps

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 Overhead Sandbag Tosses (75/50 lbs)
5 Tuck Jumps

B.
Three sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 15 seconds
Death March x 12 reps @ 2011
Rest 3 minutes

C.
Three sets of:
Half-Kneeling Landmine Press x 4-6 reps each @ 2111
Rest as needed
100-Foot Kettlebell Crosswalk

(switch at 50 feet)
Rest as needed

Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 60 seconds

Note times for each set. You should treat this as four quarters of a race – you’ll come out strong, settle in, push hard in your third set to maintain your aggressive pace, and then trust your conditioning and mental fortitude to carry you to the finish in your fourth and final set. If you do this successfully, you should see a SLIGHT drop off each set, but your pacing should be pretty consistent while your perceived rate of exertion increases throughout.

Running Endurance Option

A.
Four sets of:
Run 400 Meters @ 1-Mile PR Pace
Run 400 Meters @ 60% of 1-Mile pace

Rest 3 minutes, and then…

B.
Two sets of:
Run 400 Meters @ 1-Mile PR Pace
Run 400 Meters @ 60% of 1-Mile pace