July 18, 2020 – Invictus Athlete

Primary Training Session
A.
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Barbell Overhead Squats (20/15 kg)

Rest 60 seconds, and then…

Against a 3-minute running clock…
Run 400 Meters
Max Reps of Kettlebell Swings

Rest 60 seconds and repeat for a total of TWO SETS of each couplet – total workout time will be 16 minutes.

Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion including the 60 second rest. 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 12 minutes (6 sets):
Split Jerk with a 2-second pause in the dip & 2 second pause in receiving

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.
Build to today’s 5-RM Dumbbell Z-Press

The dumbbells should be placed on the shoulders with the elbows out and palms facing foward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward.

D.
Against a 2:30-minute running clock…
10 Deadlifts (275/185 lbs)
20 Wall Ball Shots (30/20 lbs to 10′)
Max Reps of Bar-Facing Burpees in remaning time
Rest 90 seconds and repeat for a total of FIVE sets.

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:
Strict Pull-Ups x Max Reps
(add band assistance to acheive 10+ reps)
Immediately followed by…
Dumbbell Bench Press x Max Reps
(choose a load you can move for 15-20 reps. If you hit 25 reps then its to light.)
Rest 2 minutes

B.
Three sets of:
1-1-2 Chest-Supported Dumbbell Row x 8-10 reps (HEAVY)
Immediately followed by. . .
20 Bent-Over Rear Delt Raises (LIGHT)
Rest 90 seconds

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 12 reps
Interval 2 – Med Ball Alligator Crawls x 6 meters
Interval 3 – Straight Body Ceiling Reaching Crunches x 20 reps

Running Endurance Option

For times:
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Run 800 Meters @ 55-60% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace

Rowing Endurance Option
Two sets for times of:
Row 4000 Meters @ 5k PR Pace
Rest 4 minutes