December 12, 2016 – Invictus Athlete

Hit a big lift or impressive feat in training? Let us give you some social media love. Be sure to hashtag #InvictusAthlete or #InvictusTrained and we will do our best to repost your photo or video on the Invictus platforms!

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

B.
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Use your 1-RM from the start of this cycle – October 24, 2016 – not one that you may have set in the past couple of weeks.

C.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

D.
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive – rest 10 seconds between lifts.)
Rest as needed

Use jerk blocks and build to today’s 2-RM – but be disciplined about the pause.

Primary Conditioning Session
A.
Every 3 minutes, for 24 minutes (8 sets):
Row 250/200 Meters

Note times for every set. The expectation is that you will be giving 100% for every set. It’s ok if you have some drop off later in the workout, but I want to see what our athletes’ recovery looks like after 95+% efforts.

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:
Landmine Row x 8 reps @ 2111
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Running Endurance Option
A.
Warm-Up
400 Meter Run @ 50% pace

Followed by…

Three sets of:
Good Mornings x 20 reps
Air Squats x 20 reps
Skipping for Height x 20 meters
Skipping for Distance x 20 meters
Backward Skipping x 20 meters

B.
Running Mechanics Drills
Two sets of:
Change of position from one foot to another
Falling Into Wall Drills x 10 each leg
Pulling in Place

Followed by….

Three sets of:
2 Minutes of Running @ your goal pace for the 10k
Rest 1 minute

C.
For time:
10 Kilometers (that’s 6.2 miles)

Post your 10k time to comments.

Please use the same route from when you tested this at the end of September. If you did not do it then, use this opportunity to do this as a time trial so you can have it as a benchmark. Perform this session AFTER your primary strength session, but before or in lieu of your primary conditioning session.

D.
Cool Down
400 Meter Jog
10 Minutes of Static Stretching
(Focus on the soles of your feet with a lacrosse ball, hips and quads with foam roller)