July 17, 2018 – Invictus Athlete

Primary Training Session
Mobility and Activation
Foam Roll IT Band
Foam Roll Adductors
Lacrosse Ball Glutes

Followed by…

Two sets of:
Bent Knee Iron Cross x 10 reps
Rollover into V-Split x 10 reps
Rocking Frog Stretch x 30 – 60 seconds
Fire Hydrant Circles x 10 reps each direction each leg
Mountain Climbers x 10 each leg (hold each position for 3-5 seconds)
Cossack Squat x 10 reps

A.
Every minute, on the minute, for 20 minutes:
Clean & Jerk x 1 rep @ 80%

Goal is technical perfection for all 20 reps.

B.
Every two minutes, for for 12 minutes (6 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C.
For time:
15 Muscle-Ups
9 Power Cleans (225/155 lbs)
12 Muscle-Ups
7 Power Cleans
9 Muscle-Ups
5 Power Cleans

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:
EZ-Bar Bicep Curl x 10 reps
Rest 30 seconds
EZ-Bar Tricep Extension x 10 reps
Rest 60 seconds

B.
Three sets of:
Hanging Straight Leg Raises x AMRAP
Rest 90 seconds
Extended Plank x 60 seconds
immediately followed by…
Med Ball Slams x AMRAP in 20 seconds
Rest as needed

Aerobic/Gymnastics Option
Three rounds for time of:
500 Meter Row
2 Legless Rope Climbs
400 Meter Run
2 Rope Climbs
500 Meter Row
20 Strict Handstand Push Ups

Rowing Endurance Option
Eight sets for times of:
Row 500 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets – and hopefully all sets faster than you achieved on June 5, 2018. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.