March 19, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Two sets of:
Depth Jump with Horizontal Take-Off x 6 reps
Rest 60 seconds
20-30 Meter Sprint x 6 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 16 minutes (8 sets):
Power Jerk x 1 rep

Start at approximately 70-75% and build to today’s heavy power jerk.

D.
Four sets of:
Bulgarian Split Squats x 8 reps @ 30X1 (Left Leg)
Rest 45 seconds
Bulgarian Split Squats x 8 reps @ 30X1 (Right Leg)
Rest 15 seconds
100-Foot Heavy Sled Push
(this should be a grind, but only one stop is allowed)
Rest 3 minutes

Primary Conditioning Session

A.
Every minute, on the minute, for 6 minutes:
5 Box Jumps (Step Down)
5 AB Wheel Rollouts

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.

B.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle. If your back is still fatigued from 18.4, please omit this portion.

C.
Four rounds, not for time, of:
20/15 Calorie Assault Bike
12 Single-Arm Dumbbell Overhead Squats (70/50 lbs) (6 each arm)
6/4 Strict Muscle-Ups
20 Dumbbell Walking Lunge Steps with DB Farmer’s Carry (70/50 lbs)

D.
Three sets of:
Half Kneeling Landmine Press x 4-6 reps each @ 2111
Rest as needed
100-Foot Kettlebell Crosswalk (switch at 50 feet)
Rest as needed

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.

Rowing Endurance Option
For time:
Row 5000 Meters with Rate Changes

Change your stroke rate every 1000 meters, starting at 22 s/m, 24 s/m for the second, 26 s/m for the third, 28 s/m for the fourth, and finish at 26 s/m.

Running Endurance Option
Two sets for times of:
2 Miles @ 80-85% of your 1-Mile PR pace
Rest 6 minutes