August 11, 2018 – Invictus Athlete

We will be doing some testing this week, and then starting our new Invictus Athlete cycle on August 13, 2018! Training is always more fun with friends, so please encourage your friends and training partners to get on the program to kick off the first post-Games training cycle of the 2019 season.

Primary Training Session

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Jerk Grip Overhead Squat x 3 reps
(Primary goal here is mobility work. If mobility is an issue, stay really light & go as low as you can. If mobility is not an issue, build over the course of the 3 sets)

B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk

C.
Three rounds for time of:
800 Meter Run
30 Squat Cleans (115/75 lbs)
30 Toes-to-Bar

D.
Three sets of:
Single-Leg Hip Thrusts x 8 reps each leg @ 20X1
Rest 90 seconds
100-Foot Harnessed Sled Pull (heavy)
Rest 90 seconds

Strength Accessory Option
A.
Three sets of:
Diamond Push-Ups x 15-20 reps @ 2011
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds

B.
Three sets of:
Half Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Right Side Plank x 30 seconds
Rest 60 seconds
Half Kneeling Landmine Rotations (left side) x 10 reps
Rest 30 seconds
Left Side Plank x 30 seconds
Rest 60 seconds

Running Endurance Option
Five sets for times of:
Run 1600 Meters @ 5k PR Pace
Rest 90 seconds

Rowing Endurance Option
Five sets for time of:
Row 1500 Meters
Rest 2 minutes

Note times for each set. Push hard, but keep your sets consistent.