June 9, 2018 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Jerk

Build over the course of the 10 sets to something heavy for the day.

B.
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy Hang Clean + Jerk weight

C.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 16 Alternating Front-Racked Reverse Lunges (135/95 lbs)
Minute 3 – 10 Burpees Over the Barbell + 20 Double-Unders

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 Power Rows x 10 reps
Rest as needed

B.
Three sets of:
Half Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Right Side Plank x 30 seconds
Rest 60 seconds
Half Kneeling Landmine Rotations (left side) x 10 reps
rest 30 seconds
Left Side Plank x 30 seconds
Rest 60 seconds

Running Endurance Option
Three sets of:
Run 2000 Meters @ 5k PR Pace
Rest 90 seconds

Rowing Endurance Option
Two sets for times of:
Row 4000 Meters with Rate Changes
Rest 4 minutes

Row the first 1000 meters of each set at 20 s/m, then 1000 meters at 22 s/m, then 1000 meters at 24 s/m, and the final 1000 meters at 26 s/m. Note times for each set.