February 15, 2020 – Invictus Athlete

Primary Training Session

A.
Four sets of
5 Depth Jump with Vertical Take-Off

15 second Assault Bike Sprint
Rest 60 seconds

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep

Build to today’s heavy single.

C.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

Followed by…

One set of:
Bench Press x Max Unbroken Reps @ 75%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Goal is to beat your reps achieved on January 25, 2020.

D.
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (5 sets) for Max Calories:
60 seconds of Assault Bike

For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest.

Score is total burpees. Goal is lowest burpee score.

PLEASE NOTE:
These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.

E.
Three sets of:
Face Pulls x 30 reps
Rest 30 seconds
Standing Dumbbell Triceps Extension x 10-12 reps
Rest 30 seconds
Dumbbell Hammer Curls x 10-12 reps
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.

Gymnastics Skills Accessory Option
A.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 3 reps
Interval 2 – Target Reach Swing + Toes-To-Bar x 1.1.1.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Air Chair Swing

x 5 reps
Interval 2 – Kipping Pull-Up Hops x 5 reps

Running Endurance Option

Three sets of:
Run 1600 Meters @ your desired 5k race pace
1:1 Work:Rest Ratio (i.e., if your 1-mile took you 7:00, rest 7 minutes before starting your next set)

Rowing Endurance Option
Every 2 minutes for 20 minutes (10 sets):
45 second Max Calorie Row

Hit these hard and see if you can hold 20/15+ calories for each set.

Compare results to January 18, 2020.