July 3, 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.
Take 15 minutes to build to a Power Clean that is roughly 80-85% of your 1-RM Clean

and then…

Every minute, on the minute, for 10 minutes:
Power Clean x 1 rep @ 85% of 1-RM Clean

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in the catch

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

Primary Conditioning Session
Three sets for max reps/calories of:
60 seconds of Assault Bike
Rest 30 seconds
60 seconds of Toes-to-Bar
Rest 30 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 30 seconds
60 seconds of Double Unders
Rest 30 seconds
60 seconds of Rowing
Rest 30 seconds
60 seconds of Dumbbell Thrusters (55/35 lbs)
Rest 2 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.

Strength Accessory Option

A.
Three sets of:
Rotating Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Rotating Med Ball Slam to Left x 10 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
Eight sets for time and efficiency of:
300 Meter Row
6/4 Bar Muscle Ups
10 Strict Handstand Push Ups
Rest 60 seconds

Rowing Endurance Option
Twelve sets for times of:
Row 250 Meters
Rest 30 seconds

Your goal should be to maintain consistent pacing across all sets. Push hard, but make sure your perceived rate of exertion is increasing throughout the twelve sets so that your times stay consistent.