April 17, 2019 – Invictus Athlete

Primary Training Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 2 minutes, for 10 minutes (5 sets):
Behind the Neck Press in Split x 5 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

C.
Four sets for times of:
10 Thrusters (155/105 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (30/20 lbs)
Rest 4 minutes

D.
Three sets of:
Reverse Dumbbell Flies x 12-15 reps @ 2222
Rest as needed

E.
Three sets of:
Reverse Snow Angels x 60 Seconds
Rest 60 seconds
Hollow Hold x 60 Seconds
Tuck Hold x 30-60 Seconds
Rest 60 seconds

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.

Mixed-Modal Conditioning Option
Every 8 minutes, for 32 minutes (4 sets) of:
25 Burpees Over The Erg
25/20 Calorie Row
25 Kettlebell Swings (32/24 kg)
25/20 Calorie Assault Bike

Running Endurance Option
Six sets of:
Run 600 Meters @ 90% of your 1-Mile PR pace
Walk 200 Meters

Rowing Endurance Option
Three sets for distances of:
10 Minutes of Rowing with Rate Changes
Rest 5 minutes

Row the first four minutes of each set at 22 s/m, the next three minutes at 24 s/m, the next two minutes at 26 s/m, and the final minute at 28 s/m. Stay diligent on your strokes per minute, but see how much distance you can cover in each set by making each stroke powerful and efficient.