July 21, 2018 – Invictus Athlete

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

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

C.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds

D.
Three rounds for time of:
1000 Meter Row or 2000 Meter Bike Erg
20 Squat Cleans (115/75 lbs)
30 Toes-to-Bar

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:
Half Kneeling Landmine Rotations (right side) x 10 reps
Rest 30 seconds
Right Side Plank x 30 seconds
Rest 60 seconds
Half Kneeling Landmine Rotations (left side) x 10 reps
rest 30 seconds
Reft Side Plank x 30 seconds
Rest 60 seconds

Running Endurance Option
For time:
Run 5 Miles @ 80-85% effort

Run this by feel. Pace comfortably such that you’re capable of holding even splits for each mile.

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!