April 24, 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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk
*Sets 1-4 = 2 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%
*Sets 11-12 = 1 rep @ 95+%

C.
Four sets for times of:
1000 Meter Bike Erg or 500 meter Row
10 Front Squats (245/165 lbs)*
10 Bar Muscle-Ups
Rest 4 minutes

*Barbell must start from the floor – no rack permitted.

D.
Three sets of:
Chest-Support Kettlebell Rows x 12 reps @ 2111
Rest as needed

Perform on an elevated bench, and focus on driving elbows out and away from the body to prioritize more upper back development.

E.
Three sets of:
Supine GHD Hold x 60 seconds
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.

Mixed-Modal Conditioning Option

A.
Against a 15-minute running clock…
100 Burpees Over the Erg
Max Distance Row in remaining time.

Rest 5 minutes and then…

B.
When the running clock reaches 20:00…

Against a 10-minute running clock…
100/70 Calorie Assault Bike
Max Kettlebell Swings (32/24 kg) in remaining time

Running Endurance Option
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace

Rowing Endurance Option
Two sets of:
Row 3000 Meters with Rate Changes
Rest 5 minutes

Your goal this week is to hold the same paces as last week, following the exact same rate changes – but for an extra 1000 meters. Row the first 500 meters at 22 s/m, the next at 24 s/m, then back to 22 s/m, and continue to alternate every 500 meters until you reach 3000 meters.