September 29, 2018 – Invictus Athlete

Primary Strength Session
A.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed

Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.

B.
Three sets of:
Close-Grip Bench Press x 6 reps @ 77.5%
Rest 2 minutes

C.
Three sets of:
Strict Press x 6 reps @ 77.5%
Rest 2 minutes

D.
Three sets of:
Back Squat x 4 reps @ 80%
Rest 2 minutes

Primary Conditioning Session
A.
For time:
100/70 Calorie Assault Bike

When the running clock reaches 8:00…

B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)

When the running clock reaches 14:00…

C.
For time:
1000 Meter Row

When the running clock reaches 20:00…

D.
For time:
30 Snatches (115/75 lbs)

When the running clock reaches 26:00…

E.
Against a 4-minute running clock…
Run 400 Meters
Max Reps of Thrusters (95/65 lbs)

Strength Accessory Option
A.
Three sets of:
Banded Biceps Curls x 30 seconds max reps
Rest 30 seconds
Pallof Hold with Alternating Lunges x 8 reps each leg
Rest 60 seconds

B.
Three sets of:
Weighted Sorenson Hold x 15-20 seconds
Rest as needed
Hollow Rocks x 20 reps
Rest as needed

Running Endurance Option
Every 10 minutes, for 30 minutes (3 sets) of:
Run 1 Mile @ 80-90% of your 1-Mile PR Pace

Immediately followed by…

For time:
Run 800 Meters

Go hard on this effort, see what you have left in the tank.

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 4 minutes

All sets should be completed at negative splits, and faster than the splits you performed on August 18, 2018.