July 14, 2018 – Invictus Athlete

Primary Training Session
A.
Build to today’s heavy…
Hang Clean + Clean + Jerk

Drop after the hang clean, and clean the barbell from the floor within 5 seconds.

B.
Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep @ 90% of today’s heavy complex weight

C.
Every minute, on the minute, for 21 minutes:
Minute 1: 10 Burpee Dumbbell Ground to Overhead (50/35 lb DBs)
Minute 2: 200 Meter Run (on assault runner if possible)
Minute 3: 15 Toes-to-Bar

D.
Three sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

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:
Barbell Power Rows x 10 reps
Rest as needed

B.
Three sets of:
Rotating Med Ball Throw to Right x 12 reps
Right Side Plank x 60 seconds
Rest 60 seconds
Rotating Med Ball Throw to Left x 12 reps
Left Side Plank x 60 seconds
Rest 60 seconds

Running Endurance Option
For times:
Run 2 Miles @ 5k PR pace
Rest 3 minutes
Run 2 Miles @ 5k PR Pace
Rest 2 minutes
Run 800 Meters @ 100% effort

Rowing Endurance Option
For time:
Row 5000 Meters with Rate Changes

Change your stroke rate every 1000 meters, starting at 22 s/m, 24 s/m for the second, 26 s/m for the third, 28 s/m for the fourth, and finish at 26 s/m.