August 1, 2020 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Clean Grip Overhead Squat x 3 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

C.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

D.
Build to today’s 4-RM Dumbbell Z-Press

The dumbbells should be placed on the shoulders with the elbows out and palms facing foward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward.

E.
Every minute, on the minute, for 30 minutes:
Minute 1: 18-20/13-15 Calories of Assault Bike or 20-22/14-16 Calories of Bike Erg
Minute 2: 15-18 Lateral Burpees Over Barbell
Minute 3: 20 Barbell Thrusters (45/35 lbs)

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:
Single-Arm Dumbbell Press x 8-10 @ 21X1 reps each arm
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

B.
Five sets of:
20 Dumbbell Bench Press with Band Resistance
Rest 60 seconds

C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Reverse V-Up x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 40 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Side Hand Plank with Hips Circles x 20 reps (10 reps each side)
Interval 2 – Hollow Body Bounces x 50 reps

Running Endurance Option
Three sets for distance of:
8 Minutes of Running @ 100% of 5k PR pace
2 Minutes of Recovery Jog/Walk

We will be testing your 5k time trial next week. Use this session to settle into your pacing, aiming to achieve your ideal pace with as little energy expenditure as possible. Focus on breathing and stride mechanics with the goal being efficiency, not top speed.

Rowing Endurance Option

For distance:
40 Minutes of Rowing

Compare your result with that from the week of Mayn 2, 2020. If you missed that effort, just know that this is a baseline time trial. We will repeat this effort periodically throughout the year to test your improvements in your work capacity (and mental focus), so please give it your best effort and make it a true test of your current capacity.