July 7, 2018 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Clean Deadlift + Clean from 2″ Below the Knee + Jerk

Build over the course of the 10 sets to today’s heavy complex. Pause for 2 seconds at 2″ below the knee before cleaning.

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:
Single-Leg Hip Thrusts

x 8 reps each leg @ 20X1
Rest 90 seconds
100-Foot Single-Arm Reverse Sled Drags (Left)
Rest 15 seconds
100-Foot Single-Arm Reverse Sled Drags (Right)
Rest 90 seconds

D.
Every minute, on the minute, for 24 minutes:
Minute 1: 15 Wall Ball Shots (30/20 lbs)
Minute 2: 15/10 Calorie Assault Bike
Minute 3: 10 Burpee Box Jump-Overs (24″/20″)

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:
Bent Arm Dumbbell Pull Overs x 12 reps @ 2011
Rest as needed
Dumbbell Reverse Fly x 15 reps
Rest as needed

B.
Three sets of:
Rotating Med Ball Throw to Right x 10 reps
Right Side Plank x 60 seconds
Rest 60 seconds
Rotating Med Ball Throw to Left x 10 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 1.5 Miles @ 5k PR Pace
Rest 2 minutes
Run 1 Mile

Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 60 seconds

Note times for each set. You should treat this as four quarters of a race – you’ll come out strong, settle in, push hard in your third set to maintain your aggressive pace, and then trust your conditioning and mental fortitude to carry you to the finish in your fourth and final set. If you do this successfully, you should see a SLIGHT drop off each set, but your pacing should be pretty consistent while your perceived rate of exertion increases throughout.