July 10, 2018 – Invictus Athlete

Primary Strength Session
Mobility and Activation
Foam Roll IT Band
Foam Roll Adductors
Lacrosse Ball Glutes

Followed by…

Two sets of:
Bent Knee Iron Cross x 10 reps
Rollover into V-Split x 10 reps
Rocking Frog Stretch x 30 – 60 seconds
Fire Hydrant Circles x 10 reps each direction each leg
Mountain Climbers x 10 each leg (hold each position for 3-5 seconds)
Cossack Squat x 10 reps

A.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Perform all sets 2-4% heavier than two weeks ago.

B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

Primary Conditioning Session
For time:
30 Ground to Overhead (225/155 lbs)

*Top times for this will be sub 4 minutes, so please adjust loading or reps accordingly.

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:
Rotating Med Ball Slam to Right x 12 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Rotating Med Ball Slam to Left x 12 reps
Left Side Plank x 45 seconds
Rest 60 seconds

B.
Five sets of:
DB Hammer Curl x 5 reps
Rest 30 seconds
DB Tricep Extension x 5 reps
Rest 60 seconds

Aerobic/Gymnastics Option
Three sets for times of:
800 Meter Run
100 Double-Unders
10-15 Ring Muscle Ups
Rest 3 Minutes

Rowing Endurance Option

Ten sets for times of:
Row 400 Meters
Rest 45 seconds

Your goal should be to maintain consistent pacing across all sets.