May 5, 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 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 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, not for heavy loading)

D.
Every 2 minutes, for 24 minutes (12 sets):
Clean Lift-Off + 2 Cleans

*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
*Sets 7-8 = @ 80% of 1-RM Clean
*Sets 9-10 = @ 85% of 1-RM Clean
*Sets 11-12 = @ 90% of 1-RM Clean

E.
For time:
Run 800 Meters
20 Deadlifts (315/225 lbs)
15 Muscle-Ups
150-Foot Handstand Walk
15 Muscle-Ups
20 Deadlifts (315/225 lbs)
Run 800 Meters

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 rounds of:
Sandbag Clean & Press x 10 reps
(Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls

B.
Five sets of:
30 second Sled Push
10 Sandbag Squats (bear-hug hold; heavy but unbroken)
30 second Sled Push
Rest 3 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 the last 30 seconds.

Running Endurance Option
Five sets for times of:
Run 1600 Meters
Rest 2 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.

Rowing Endurance Option
Three sets for times of:
Row 2500 Meters
Rest 3 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.