March 12, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Two sets of:
Depth Jump with Horizontal Take-Off x 8 reps
Rest 60 seconds
20-30 Meter Sprint x 5 reps
(rest 60 seconds between each sprint)
Rest 60 seconds

Perform the first set from a high box, and the second set from a low box.

C.
Every 2 minutes, for 20 minutes (8 sets) of:
Clean from Blocks
(set blocks so that the barbell is just above the knee at the starting position)

*Sets 1-2 – 70-74% of 1-RM Clean & Jerk
*Sets 3-4 – 75-79%
*Sets 5-6 – 80-84%
*Sets 7-8 – 85-89%
*Sets 9-10 – 90+%

D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 3 reps @ 85%
*Sets 6-7 – 2 reps @ 90%
*Set 8 – 3 reps @ 85%
*Set 9 – 5-6 reps @ 80%
*Set 10 – 7-8 reps @ 75%
Rest 2 minutes between sets

Primary Conditioning Session
A.
Every minute, on the minute, for 8 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Tuck Jumps

B.
Four sets, not for time, of:
400 Meter Run
20 GHD Sit-Ups
50-Foot Dumbell Overhead Walking Lunge Steps (70/50 lbs – right arm)
4 Rope Climbs
50-Foot Dumbell Overhead Walking Lunge Steps (70/50 lbs – left arm)
20 Alternating Pistols

C.
Four sets of:
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds
Glute Ham Raise x 10-12 reps @ 20X1
Rest 60 seconds

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.

Running Endurance Option
Three sets of:
Run 1600 Meters @ your desired 5k race pace
1:1 Work:Rest Ratio (i.e., if your 1-mile took you 6:00, rest 6 minutes before starting your next set)

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters with Rate Changes
Rest 4 minutes

Row the first 1000 meters of each set at 24 s/m, then 500 meters at 26 s/m, then 250 meters at 28 s/m, and the final 250 meters at 30 s/m. Note times for each set.