June 2, 2018 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – 10 Russian Baby Makers

Minute 2 – 12 Alternating Kettlebell Goblet Cossack Squats
Minute 3 – 6 Rocking Box Bridges
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – 12 Seated Piked Double Leg Lift

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

C.
In 20-25 minutes, build to today’s 1-RM Clean

D.
“Bridges”
Five rounds for time of:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups

Time Cap = 30 Minutes

Compare results to November 11, 2017.

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:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

B.
Five sets of:
200-Foot Harnessed Sled Drag (forward)
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

Running Endurance Option
For time:
Run 5k

This is a test. Use a standardized course you’ve used before or will use in the future.

Rowing Endurance Option
For time:
Row 6000 Meters

Compare results to April 28, 2018.