August 14, 2018 – Invictus Athlete

If you are new to the program, welcome! Please introduce yourself and post your results to the comments so that our coaches can provide feedback and assist with your training goals.

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Six sets of:
4-Second Clean Deadlift + Hang Clean + Clean @ 70-80%
Rest as needed

For the 4-second clean deadlift, the goal is to mimic the exact bar path you would like to achieve when cleaning from the floor, but keep the tempo slow and controlled such that it takes 4 seconds to get to the top of the deadlift position. From that position, allow the barbell to descend to mid-thigh, pause for one second there, and clean; then drop the barbell, set yourself properly and clean from the floor. Perform all sets between 70-80% of your 1-RM Clean.

C.
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Primary Conditioning Session
Against a 90-second running clock:
10 Sandbag Cleans (150/100 lbs)
Max Calorie Assault Bike in remaining time
Rest 2 minutes

Repeat for a total of 5 sets, noting calories achieved in each of the sets.
If you do not have access to a sandbag perform 12 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.

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
Three sets of:
Single-Arm Dumbbell Overhead Carry x 100 Feet Each Arm
(these should be performed with the heaviest DB you can handle)
Rest 60 seconds
Single-Arm Front-Rack Kettlebell Carry x 100 Feet Each Arm
(be sure to maintain perfect posture – do not collapse on the side supporting the kettlebell)
Rest 60 seconds

Aerobic/Gymnastics Skills Option

Complete as many rounds and reps as possible in 20 minutes of:
30/20 Calorie Row or Assault Runner
100-Foot Handstand Walk
30/20 Calorie Row
10 Muscle Ups

If you’re using these sessions to improve technique and skill in movements, we suggest approaching them at 80-85% initially, and increasing your intensity/effort as you become more comfortable and confident with the skills included in the training session. The goal should be smooth and consistent pacing throughout the session.