March 27, 2019 – Invictus Athlete

PROGRAM NOTE – This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open and a tough 12-week cycle. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into next week’s testing and the official start of the next cycle, which begins April 8.

Primary Training Session
A.
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – Max Reps @ 75%

B.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

C.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds

D.
Every 6 minutes, for 24 minutes (4 sets):
30 Pull-Ups
20/15 Calorie Assault Bike or 25/20 Calorie Bike Erg
10 Ground to Overhead (205/135 lbs)

E.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

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.

Strongman Training Option
A.
Three sets of:
100-Foot Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Every 5 minutes, for 20 minutes (4 sets):
400 Meter Run
10 Sandbag Cleans (150/100 lbs)

D.
Two sets of:
200 Meter Sled Sprint
Immediately followed by. . .
5 Broad Jumps
Rest 90 seconds

Sprint the 200 meters…do not pace it!

Running Endurance Option
Three sets of:
Run 800 Meters @ 1-Mile PR Pace
Rest 90 seconds
Run 800 Meters @ 1-Mile PR Pace
Rest 6 minutes

Rowing Endurance Option
Three sets for times of:
Row 1000 meters @ 2000 meter PR Pace
Rest 90 seconds
Row 1000 meters @ 2000 meter PR Pace
Rest 6 minutes