May 9, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 2:30, for 10 minutes (4 sets):
Press in Split Jerk Position x 3 reps

Aim for 3 heavy working sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk x 2 reps

*Sets 1-4 = @ 70%
*Sets 5-7 = @ 75%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 80%

Primary Conditioning Session
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell

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:
Barbell Glute Bridges x 6-8 reps
Rest as needed
Landmine Rows x 5-6 reps
Rest as needed

B.
Four sets of:
Weighted Stationary Dips x 8-10 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest 60 seconds

C.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

Rowing Endurance Option
Eight sets for times of:
Row 750 Meters
Rest 60 seconds

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

Running Endurance Option

Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 90 seconds