September 7, 2020 – Invictus Athlete

Primary Session
Three sets of:
Depth Drops

x 10 reps
(slightly higher box than previous week)
Rest as needed

Followed by. . .

Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lbs)*
5 Unweighted Max Effort Vertical Jumps
10/7 Calorie Assault Bike Sprint

A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.

B.
Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep

Do not go above 60% of your 1-RM Snatch.

C.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Snatch x 1 rep

*Sets 1-2: @ 70% of 1-RM Snatch
*Sets 3-4: @ 75% of 1-RM Snatch
*Sets 5-7: @ 80-85% of 1-RM Snatch

D.
Against a 7-minute running clock…
3 Burpee Box Jumps (30″/24″)
3 Power Cleans (185/115 lbs)
6 Burpee Box Jumps
6 Power Cleans
9 Burpee Box Jumps
9 Power Cleans
and so on…adding 3 reps every time you complete the couplet.

Rest 3 minutes, and when the running clock reaches 10:00…

Against a 7-minute running clock…
3 Burpee Box Jumps (24″/20″)
3 Power Cleans (135/95 lbs)
6 Burpee Box Jumps
6 Power Cleans
9 Burpee Box Jumps
9 Power Cleans
and so on…adding 3 reps every time you complete the couplet.

E.
Three sets of:
L-Sit Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Straddle Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Rest as needed.

Strength Accessory Option
A.
Three sets for times of:
30/20 Calories of Bike Erg or Rowing or Ski-Erg
20 Deadlifts (185/135 lbs)
Rest 60 seconds

B.
Three sets of:
Bulgarian Split Squats x 6 reps each leg
Rest as needed
Barbell Good Mornings x 6 reps @ 3111
Rest as needed

*Keep perfect positioning during this lift. Do not worry about depth as much as your spinal position.

Engine Accessory Option
Ten sets for times of:
10/7 Calories of Assault Bike
10 D-Ball Bearhug Squats (150-200/100-150 lbs)
10/7 Calories of Assault Bike
Rest 90 seconds and repeat for a total of TEN sets.

Use a heavier Sandbag or D-Ball if possible and if you do not have access to these perform front racked double kettlebell squats (24-32/16-24 kg).

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 600 Meters

The goal here is consistency!

Rowing Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times of:
Row 600 Meters

Your goal should be to maintain consistent pacing across all sets.