May 26, 2018 – Invictus Athlete

Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 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 minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps

D.
Every 2:30, for 20 minutes (8 sets):
Clean

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%

E.
Every 12 minutes, for 36 minutes (3 sets) for times:
400 Meter Run
30 Thrusters (95/65 lbs)
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
30/20 Calorie Assault Bike

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.
Three sets of:
100-Foot Hand Over Hand Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
150-Foot Farmer’s Carry with Max Weight
Immediately followed by. . .
150-Foot Sled Push with Max Weight
Immediately followed by. . .
400 Meter Run
Rest 3 minutes

Running Endurance Option
For time:
Run 4.5 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
Three sets for times of:
Row 2000 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets.