April 15, 2019 – Invictus Athlete

Primary Training Session

A.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds

x 8 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 2 reps each leg

B.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%
*Set 5: 4-5 reps @ 80%
Rest 2 minutes between sets

C.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

D.
Three sets of:
Snatch High Pull x 1.1.1 @ 85-95%
(rest 5-10 seconds between singles)
Rest 2 minutes

E.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 72%
Rest 2 minutes between sets

F.
Complete as many rounds and reps as possible in 10 minutes of:
20/15 Calorie Assault Bike
15 Strict Handstand Push Ups to Deficit (4″/2″)
20 Toes to Bar
100-Foot Handstand Walk

Rest 2 minutes, and then…

G.
Complete as many rounds and reps as possible in 5 minutes of:
10/8 Calorie Assault Bike
8 Strict Handstand Push Ups to Deficit (4″/2″)
10 Toes to Bar
50-Foot Handstand Walk

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:
12 Tempo Double Kettlebell Front Squat @ 30X2
Rest 15 seconds
20 Unbroken Goblet Squats (32/24 kg or more)
Rest 2 minutes

B.
Two sets of:
50-Foot Overhead Carry

Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

Ideally this should be performed with a yoke but if you do not have access to a yoke use a barbell loaded with chains or kettlebells attached using bands. BE SAFE! If you do not have access to a 100-Foot Rope then perfrom 2 legless rope climbs from a seated position

C.
Three sets of:
20 Front Rack Walking Lunge (24/16 kg KBs)
50-Foot D-Ball or Sandbag Carry (150/100 lbs)

Running Endurance Option
At 90-95% of Max Speed:
30 Seconds of Running
30 Seconds of Walking

Continue with these intervals until you have completed 2 miles.

Rowing Endurance Option

Five sets for times of:
Row 750 Meters
Rest 2 minutes

Note times for each set. Aim for consistency across the five sets. You should not have a disparity of more than 3 seconds between your fastest and slowest sets.