January 24, 2018 – Invictus Athlete

Primary Training Session
A.
For time:
Run 800 meters or Row 1000 meters
20 Muscle-Ups
Run 800 meters or Row 1000 meters

Compare your results to January 11, 2018. Did you treat the workouts differently knowing you did not have rest between stations? If so, what was the time difference and strategy change?

B.
Every 2 minutes, for 8 minutes (4 sets):
(Power Jerk + 3 Overhead Squats) x 1 rep

Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

C.
Every 2:30, for 15 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-2 = @ 80% of 1-RM
*Sets 3-4 = @ 85% of 1-RM
*Sets 5-6 = @ 90% of 1-RM

D.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep

Build over the course of the 12 sets to today’s heavy.

Primary Conditioning Session
Every minute, on the minute, for 21 minutes:
Minute 1 – 10 Strict Handstand Push-Ups to 4″/2″ Deficit
Minute 2 – 5 Deadlifts (315/225 lbs) + 1 Legless Rope Climb
Minute 3 – 10 Burpee Box Jump-Overs (24″/20″)

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.
Build to today’s 8-RM Bench Press

Followed by…

Two sets of:
Bench Press x 8 reps @ 90% of today’s 8-RM

B.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed

C.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this – it will help you focus on more triceps engagement)

D.
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

Rowing Endurance Option

Twenty sets of:
30 seconds of Rowing
Rest 30 seconds

Move during your 30 second rest – stay in the seat, but just row lightly to flush your legs.

Running Endurance Option
For times:
Run 600 Meters
Rest 60 seconds
Run 500 Meters
Rest 60 seconds
Run 400 Meters
Rest 60 seconds
Run 300 Meters
Rest 60 seconds
Run 200 Meters
Rest 60 seconds
Run 100 Meters
Rest 60 seconds
Run 200 Meters
Rest 60 seconds
Run 300 Meters
Rest 60 seconds
Run 400 Meters
Rest 60 seconds
Run 500 Meters
Rest 60 seconds
Run 600 Meters