July 13, 2020 – Invictus Athlete

Primary Training Session
A.
Four sets of:
Depth Drops x 8 reps
(perform on a slightly higher box than previous week)
Rest as needed

Followed by. . .

Every 3 minutes, for 15 minutes (5 sets):
5 Dumbbell Squat Jumps (50/35 lb DBs)
5 Unweighted Max Effort Vertical Jumps
10/7 Calorie Assault Bike Sprint

B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

C.
Every 3 minutes, for 12 minutes (4 sets):
Clean + 2 Front Squats + Jerk

*Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 87.5% of 1-RM Clean & Jerk

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-88%

E.
For time:
30 Dumbbell Thrusters (50/35 lbs)
100-Foot Handstand Walk
20 Devil’s Press (50/35 lbs)
100-Foot Handstand Walk
10 Beast-Makers
100-Foot Handstand Walk

Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

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.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

B.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Band-Resisted Dumbbell Romanian Deadlifts x 20 reps
Rest as needed

C.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Suitcase Carry x 100 Feet each side
Rest 60 seconds
Chinese Kettlebell Row x 8-12 reps @ 2221
Rest as needed

Engine Accessory Option
Against a 5-minute running clock…
30/22 Calorie Assault Bike
50 Air Squats
100 Double-Unders
Max Burpees to 6″ Touch
Rest 3 minutes and repeat for a total of FIVE sets.

Running Endurance Option
Four sets for times of:
Run 400 Meters @ 80-85% of 1-Mile PR
Run 400 Meters @ 85-90% of 1-Mile PR
Run 400 Meters @ 90-95% of 1-Mile PR
Rest 6-8 minutes

Rowing Endurance Option
Ten rounds for distance of:
2 Minutes of Rowing @ 2k PR Pace
90 Seconds of Rowing @ 60-65% of 2k PR Pace