May 30, 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
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

C.
In 25 minutes, build to a 1-RM Split Jerk

D.
Take 25 minutes to build to today’s 1-RM Back Squat

Let feel dictate loading. This is not intended to be a day on which you will hit a new 1-RM PR, but if you feel good, keep adding load and don’t be afraid to surprise yourself with a new PR.

Primary Conditioning Session
Every minute, on the minute, for 30 minutes:
Minute 1 – 10/7 Calorie Row + 10 Burpee Over the Erg
Minute 2 – 10/7 Calorie Assault Bike + 30 Heavy Rope Double Unders
Minute 3 – Rest

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:
Banded March x 2 Minutes
immediately followed by…
Reverse Hypers x 20 reps @ 50% of 1-RM Back Squat
Rest 60 seconds

B.
Three sets of:
Dumbbell Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds

C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Rowing Endurance Option
For time:
Row 5000 Meters

THIS IS A TEST!!! Go hard on this.

Running Endurance Option
Three sets for times of:
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 3 minutes