June 15, 2020 – Invictus Athlete

Primary Training Session

A.
Five sets of:
Weighted Box Jump x 3 reps*
Immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement. For both of the jumping movements, jump as high as humanly possible and land soft on the box.

followed by…

Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg

B.
Every 2 minutes, for 10 minutes (5 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 – 3 reps @ 87.5%

C.
Every 3 minutes, for 15 minutes (5 sets):
2 Cleans + 2 Front Squats + 2 Jerks
(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 2 jerks)

*Sets 1-3 = 1 rep @ 65% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 70% of 1-RM Clean & Jerk

When the running clock reaches 15:00…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

C.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 6 reps @ 70%

D.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Air Squats

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
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

C.
Three sets of:
GHD Supine Plank x 30 seconds
Rest as needed
Dumbbell Reverse Flys x 12 reps
Rest as needed

D.
Two sets of:
Banded Face Pulls x 50 reps
Rest as needed

Engine Accessory Option
Five sets for times of:
20/15 Calorie Assault Bike
100-Foot Sled Push (this should be fast and unbroken)
20/15 Calorie Assault Bike
100-Foot Farmer’s Carry (100/70 lb Dumbbells)
Rest 4 minutes

Make it hurt, rest and repeat.

Running Endurance Option
Every 10 minutes, for 30 minutes (3 sets) for distances of:
6 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 4-minute rest period)

Rowing Endurance Option

Five sets for times of:
Row 1500 Meters
Rest 4 minutes

Goal is to hold your fastest paces from the week of February 10-16, 2020. If you didn’t perform that session, your goal should be to maintain consistent pacing across all five sets.

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Lateral Line Hops + Max Reps Backpack Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following…

Every minute, on the minute, for 10 minutes, complete
Station 1: 25 Lateral Line Hops + Max Reps Lateral Burpee Over Backpack in the Remaining Time
Station 2: Rest

When the running clock reaches 35:00, perform the following…

Two rounds for time of:
30 Lateral Line Hops
Number of Reps Achieved During Your Highest Set of Backpack Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Backpack

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.

Coaches Note:
Today’s intention is two-fold. The first portion of the workout is a 1:1 work rest ratio; trying to accumulate maximum repetitions during the working portion. This will likely fatigue you and rightfully so! But, then we will hit the second portion of the conditioning where you are going to use your highest number of repetitions from the first portion in a “for time” format. Do not sandbag the first portion of the workout in order to go faster on the second. Push hard through both!

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit

Rest 60 seconds

200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers

Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1

Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest

At the 25:00 mark, perform the following…

Every minute, on the minute, for 10 minutes:
Station 1: 25 Double Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest

When the running clock reaches 35:00, perform the following…

Two rounds for time of:
30 Double Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*During the stretching, try to focus on lowering your heartrate by breathing through your nose. Try to maintain a 4 second inhale and 4 second exhale throughout. Each time you exhale push further into the stretch. When you inhale, relieve yourself a little bit.

Coaches Note:

Today’s intention is two-fold. The first portion of the workout is a 1:1 work rest ratio; trying to accumulate maximum repetitions during the working portion. This will likely fatigue you and rightfully so! But, then we will hit the second portion of the conditioning where you are going to use your highest number of repetitions from the first portion in a “for time” format. Do not sandbag the first portion of the workout in order to go faster on the second. Push hard through both!