July 25, 2020 – Invictus Athlete

Primary Training Session
A.
For 10 minutes @ 75-80% effort
20 Jumping Lunges
20 Barbell Overhead Squats (20/15 kg)
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

D.
Build to today’s 3-RM Push Press

Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these.

E.
Run 1600 Meters (or 1200 meters on Assault Runner or equivalent)

When the running clock reaches 10:00…

For time:
50/30 Calorie Assault Bike

When the running clock reaches 14:00…

Three rounds for time of:
15 Overhead Squats (115/75 lbs)
15 Toes-to-Bar

When the running clock reaches 20:00…

For time:
Run 1600 Meters (or 1200 meters on Assault Runner or equivalent if possible)

When the running clock reaches 30:00…

“Heavy Diane”
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (275/185 lbs)
Strict Handstand Push-Ups to 2″/0″ Deficit

When the running clock reaches 40:00…

For time:
Run 1600 Meters (or 1200 meters on Assault Runner or equivalent if possible)

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:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds

B.
Three sets of:
15 Incline Dumbbell Bench Press (45 degree incline)
10-15 Close Grip Push-Ups
30 Banded Tricep Extensions
Rest 90 seconds

C.
One set of:
Tuck Rocks x 100 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 6-8 reps
Interval 2 – Hand Plank Arch/Hollows x 6-8 reps

Followed by. . .

One set of:
Hollow Body Bounces x 100 reps

Running Endurance Option
For distances:
12 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
10 Minutes of Running @ 100% of 5k PR pace
4 Minutes of Recovery Jog/Walk
8 Minutes of Running @ 100% of 5k PR pace

Rowing Endurance Option
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.