December 27, 2019 – Invictus Athlete

Primary Training Session
A.
For time:
1000 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
800 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
600 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
400 Meter Row
300 Meter Run or 15/10 Calorie Assault Runner or Assault Bike
200 Meter Row

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% 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 16 minutes (8 sets):
Back Squat x 3 reps @ 85-90%
(this should be 1-2% heavier than last week if you were successful in all sets last week)

E.
Three rounds for time of:
20/15 Calories of Assault Bike
15 Double Dumbbell Hang Clean & Jerks (50/35 lb DBs)
100-Foot Handstand Walk

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:
Banded Pull-Aparts x 25-30 reps
Rest 30 seconds
GHD Supine Plank x 30-45 seconds
Rest as needed

B.
Three sets of:
Wide-Grip Pull-Ups x 10-12 reps
Rest 30 seconds
Triceps Pushdowns x 30 reps
Rest 30 seconds
EZ Bar Biceps Curls x 10-12 reps
Rest 2-3 minutes

Aerobic/Gymnastics Accessory Option
Every 10 minutes, for 30 minutes (3 sets) for times:
10 Burpee Dumbbell Deadlifts (70/50 lb DBs)
15 Box Jumps (24″/20″ – Step Down)*
20 Strict Handstand Push-Ups
25 Chest-to-Bar Pull-Ups
400 Meter Run (on Assault Runner if Possible)

Assault Bike Conditioning Option
Three sets for max calories:
8 minutes of Assault Bike
Rest 2 minutes