May 12, 2018 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk

x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 4 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

C.
Every 2 minutes for 8 minutes (4 sets):
3-Position Clean x 1 rep
(Hip clean, then hang clean from mid-thigh, then clean from the floor – use this as a warm-up/preparation exercise, but don’t focus on heavy loading)

D.
Every 2 minutes, for 24 minutes (12 sets):
Clean

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Set 5 = 2 reps @ 75%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 93-96%
*Sets 10-12 = 2 reps @ 80-85%

E.
Every 10 minutes, for 30 minutes (3 sets):
400 Meter Run (on Assault Runner or similar if possible)
20 GHD Sit-Ups
10 Muscle-Ups
5 Ground to Overhead (225/155 lbs)

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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

B.
One set of:
Deadlift x Max Reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)

immediately followed by. . .

Sled Drag x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)

C.
Four sets of:
100-Foot Harnessed Sled Drag
400 Meter Run
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

Running Endurance Option
For time:
Run 4 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option
Two sets for times of:
Row 3000 Meters
Rest 2:30 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.