February 12, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 3 minutes, for 6 minutes (two sets):
Weighted Box Jump x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Double Leg Bounds x 8 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Jump into Split x 3 reps each leg

C.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-65%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps @ 105%

D.
Back Squat
*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Sets 6-8 – 8-10 reps @ 70-75%
Rest 2 minutes between sets

Primary Conditioning Session
Three sets for max calories/reps:
60 seconds of Assault Bike for calories
15 second transition
45 seconds of Chest-to-Bar Pull-Ups
Rest 90 seconds
60 seconds of Rowing for Calories
15 second transition
45 seconds of Burpees Over the Erg
Rest 90 seconds
60 seconds of Double-Unders
15 second transition
45 seconds of Toes-to-Bar
Rest 90 seconds

Please note number of reps for each movement, per set if possible. Going into the Open it will be helpful to understand a bit about your seconds/repetition for various movements so that you can better understand pacing strategies and goal setting for workouts that pop up.

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.
Every minute, on the minute, for 8 minutes:
5 Supinated-Grip Bent-Over Row (heavy)
5 Overhead Sandbag Tosses (75/50 lbs)

B.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed

C.
Three sets of:
Half Kneeling Landmine Press x 4-6 reps each @ 2111
Rest as needed
100-Foot Kettlebell Crosswalk (switch at 50 feet)
Rest as needed

Rowing Endurance Option
For times:
Row 2000 Meters
Rest 3 minutes
Row 1500 Meters
Rest 3 minutes
Row 1000 Meters
Rest 3 minutes
Row 500 Meters

This is a classic rowing workout that I was introduced to by the good people at Concept 2. Please enjoy!

Running Endurance Option
Run 1 Mile @ 85-88% of your 1-Mile PR

Walk slowly until the running clock reaches 10:00, and then…

Run 1 Mile @ 83-86% of your 1-Mile PR

Walk slowly until the running clock reaches 20:00, and then…

Run 1 Mile @ 80-83% of your 1-Mile PR

Walk slowly until the running clock reaches 30:00, and then…

For time:
Run 800 Meters