December 13, 2019 – Invictus Athlete

Primary Training Session
A.
Against a 12-minute clock, complete four rounds of:
20/15 Calorie Row
15/10 Calorie Assault Bike

Followed by. . .

Max Reps of Alternating Dumbbell Snatches (50/35 lbs) in the remaining time.

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60-65% from high hang
*Sets 3-4 = 2 reps @ 70% from mid-thigh
*Sets 5-6 = 1 rep @ 75% from below the knee
*Sets 7-8 = 1 rep @ 80-90% from the floor
*Sets 9-10 = 1 rep @ 90+% from the floor

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 75%
*Sets 7-8 = 1 rep @ 80-90%
*Sets 9-10 = 1 rep @ 90+%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 80-85%

E.
For time:
30 Box Jump Overs (30″/24″)
30 Power Cleans (135/95 lbs)
30 Push Presses (135/95 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:
Ring Rows x 15-20 reps @2111
Rest 30 seconds
Suitcase Deadlift x 10-12 reps @2011 each side
Rest as needed

B.
Three sets of:
Bent-Over Row x 12 reps
Rest 30 seconds
Banded Triceps Push Down x 30 reps
Rest 30 seconds
Dumbbell Lateral Raise x 12 reps
Rest 2-3 minutes

Aerobic/Gymnastics Accessory Option
Four sets for times of:
20/15 Calories of Assault Bike
15 Strict Handstand Push-Ups
20/15 Calories of Rowing or Ski Erg
15 Plyo Push-Ups to Plate
15 Burpees
100-Foot Handstand Walk
Rest 2 minutes

Assault Bike Conditioning Option
Every 5 minutes, for 20 minutes (4 sets) for times of:
80 Heavy Rope Double-Unders
40/30 Calorie Assault Bike