January 3, 2018 – Invictus Athlete

Primary Training Session
A.
“Jackie”
For time:
Row 1000 meters
50 Thrusters (20/15 kg barbell)
30 Pull-Ups

Hit this session hard! We know its the first piece of the day, with more work to do after, but don’t let that hold you back from shooting for a PR.

B.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

C.
Every 2 minutes, for 16 minutes (8 sets):
Power Jerk x 3 reps @ 75% of 1-RM Power Jerk

D.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

Primary Conditioning Session
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs)
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

Immediately followed by…

Three rounds for time of:
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Walking Lunges with Kettlebells (32/24 kg KBs)
10 Burpee Box Jump-Overs (24″/20″)

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.
Take 15 minutes to build to a 10-RM Bench Press

Followed by…

Two sets of:
Bench Press x 10 reps @ 90% of today’s 10-RM
Rest 2 minutes

B.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 8 reps @ 30X1
Rest 90 seconds
Jefferson Curl x 10 reps @ 4141
Rest 90 seconds

C.
Four sets of:
Dumbbell Floor Press x 10 reps @ 2111
Rest 30 seconds
French Press x 15 reps @ 2011
Rest 30 seconds
Dumbbell Lateral Raises x 15 reps @ 2011
Rest 2-3 minutes

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Running Endurance Option
A.
Three sets of:
Run 300 Meters @ 70%
Walk 100 Meters

Followed by…

B.
Three sets of:
Run 300 Meters @ 80%
Walk 100 Meters

Followed by…

C.
Three sets of:
Run 300 Meters @ 90%
Walk 100 Meters

Rowing Endurance Option
Four sets for times of:
Row 750 Meters
Rest 2 minutes

Aim for consistency over the course of the four sets.