August 10, 2020 – Invictus Athlete

Primary Training Session

Aerobic Primer @ 80-85%

Three sets of:
Weighted Box Jump x 3 reps*
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

followed by…

Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg

*Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement

A.
Build to today’s 1-RM Dead-Stop Front Squat

B.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Lift Off + Snatch High Pull + Hang Snatch

*Set 1: @ 65% of 1-RM Snatch
*Sets 2-3: @ 70% of 1-RM Snatch
*Sets 4-6: @ 75% of 1-RM Snatch

D.
Against a 6-minute running clock…
3 Chest-to-Bar Pull-Ups
3 Burpees to Pull-Up Bar (6″ above max reach)
3 Box Jump-Overs (24″/20″)
6 Chest-to-Bar Pull-Ups
6 Burpees to Pull-Up Bar (6″ above max reach)
6 Box Jump-Overs (24″/20″)
9 Chest-to-Bar Pull-Ups
9 Burpees to Pull-Up Bar (6″ above max reach)
9 Box Jump-Overs (24″/20″)
and so on…adding 3 reps every time you complete the triplet.

Rest 3 minutes and repeat for a total of THREE (3) sets – 27 minutes total.

E.
One set
100 Hollow Body Bounces
30 Straight Body Ceiling-Reaching Crunches

@ 1010
30 Tuck Rock to Tuck Sit
30 Hollow Body Side-to-Side Rocks
30 Hand Plank Arch/Hollows with feet on 18″ box @ 2020
30 Limbo Twists (each side, 60 total) @ 2110

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.
In the least amount of sets as possible complete:
75 Double Kettlebell Front Squats @ 2011 (16-24/12-16 kg)

The pace is meant to be very controlled. The idea is volume accumulation. Do not be concerned with how fast you complete this.

B.
Three sets of:
Glute Ham Raises x 8 reps @ 2211
Rest as needed
*Barbell Good Morning x 8 reps @ 2211
Rest as needed

*Keep perfect positioning during this lift. Do not worry about depth – keep good neutral spinal mechanics and work for tension through your hamstrings.

Engine Accessory Option
Against a 90 second clock:
22/15 Calorie Assault Bike
Max Sandbag or D-Ball Bearhug Squats (150-200/100-150lb.)
Rest 90 seconds and repeat for a total of EIGHT sets

Goal is to have 30 seconds of squats.
Use a heavier Sandbag or D-Ball if possible and if you do not have access to these perform front racked double kettlebell squats (24-32/16-24kg)

Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100% of your 400m PR pace
Rest 2 minutes

Rowing Endurance Option
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR pace
Rest 90 seconds