August 4, 2018 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + Jerk

Build over the course of the 10 sets to something heavy for the day.

B.
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy complex weight

C.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

D.
Seven rounds for time of:
8 Burpee Dumbbell Thruster (35/25 lbs)
15/10 Calorie Assault Bike
15 Pull-Ups

Same movements as last week, goal is to finish this sub 21 minutes.

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.
Four sets of:
Bent-Over Double Kettlebell Row x 10 reps @ 2011
rest as needed

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
Reft Side Plank x 30 seconds
Rest 60 seconds

Running Endurance Option
For time:
Run 5 Miles

This is for time, and a good test of the work you’ve put in over the past 8 weeks. Go hard, but be smart with your pacing. If you have been following the program and tracking your efforts, you should have a decent understanding of what pace is sustainable for this effort.

Rowing Endurance Option
For time:
Row 10,000 Meters