January 25, 2020 – Invictus Athlete

Primary Training Session
A.
Every 3 minutes, for 15 minutes (5 sets):
5 Double Dumbbell Squat Jumps (50/35 lb DBs)*
5 Unweighted Max Vertical Jumps
10/7 Calorie Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%

C.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

Followed by…

One set of:
Bench Press x Max Unbroken Reps @ 75%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Bench Press x the same number of reps achieved for max reps with 65% of your 1-RM

D.
Four sets for times of:
400 Meter Run or 500 Meter Row
30 Deadlifts (155/105 lbs)
20 Chest-to-Bar Pull-Ups
10 Thrusters (155/105 lbs)
400 Meter Run or 500 Meter Row
Rest 4 minutes

E.
Four sets of:
Close-Grip Push-Ups x 12-15 reps @ 2011
Rest 30 seconds
Banded Triceps Push Downs x 30 reps
Rest 30 seconds
Dumbbell Lateral Raises x 12 reps
Rest 2-3 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.

Gymnastics Skills Accessory Option
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 15 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

Followed by. . .

One set of:
Ring Dip Negatives x 6 reps @ 31A1

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 6 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 30A2

Running Endurance Option
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace

Rowing Endurance Option
Every 2:30 minutes, for 25 minutes (10 sets)
25/18 Calorie Row

Hit these hard and see if you can maintain the same pace for all 10 sets.