March 10, 2020 – Invictus Athlete

Primary Training Session
A.
Three rounds for time of:
300 Meter Row
20 Barbell Overhead Squats (20/15 kg)
10 Burpees Over the Erg

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion. 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 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets. Please use jerk blocks if you have them available to use.

C.
Ten sets of:
Barbell Z-Press
* Set 1 – 5 reps @ 50% of 1-RM (established 2/18/20)
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 65+%
Rest 90 seconds to 2 minutes between sets.
This is the last week of the volume pressing. Hang in there.

D.
Every 8 minutes, for 24 minutes (3 sets) for times of:
500 Meter Row or 1000 Meter Bike Erg
25 Strict Handstand Push-Ups
400 Meter Run or 25/18 Calorie Assault Bike

If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

E.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Immediately followed by…
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Immediately followed by…
Left Side Plank x 45 seconds
Rest 60 seconds

*MB Slam is over the knee that is not on the ground.

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.

Gymnastics Skills Accessory Option
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

Strongman Accessory Option
A.
Three sets for times of:
2 Legless Rope Climbs from Seated (15′)
50-Foot Reverse Sled Drag (heavy)
50-Foot Sled Push (heavy)
10 Parallette Handstand Push-Ups to 6″/4″ Deficit
Rest 60 seconds

B.
Three sets of:
Banded Glute Bridge x 30 reps
Banded Hamstring Curl x 30 reps
Banded Good Morning x 30 reps

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

Mixed-Modal Capacity Accessory Option

For time:
500 Meter Row

Immediately followed by . . .

Three rounds of:
40 Heavy Rope Double Unders OR 60 Double Unders
20 Air Squats
10 Down Ups (Burpee with No Jump)

Immediately followed by . . .

20/15 Calorie Assault Bike

Rest 4 minutes and repeat for a total of THREE sets.