June 27, 2020 – Invictus Athlete

Primary Training Session
A.
Two rounds of:
500 Meter Row
20 Russian Kettlebell Swings (32/24 kg)
100-Foot Barbell Overhead Walking Lunges (20/15 kg)
400 Meter Run

Breathe exclusively through your nose throughout this entire portion. 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 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk + Behind The Neck Split Jerk

Start at 70% of 1-RM Split Jerk & build to today’s heavy

*ONLY PERFORM BEHIND THE NECK SPLIT JERK IF YOU HAVE ACCESS TO BLOCKS. Athletes should drop and reset after the initial split jerk. Switch to Jerk x 2 reps if no access to blocks.

D.
Build to today’s 5-RM Push Press

Use blocks if possible, rather than dropping this to your front rack. If you don’t have blocks, be safe with these.

E.
Perform four (4) sets, each against a 4-minute running clock of:
400 Meter Run
25 Wall Ball Shots (30/20 lbs)
Max Reps of Deadlifts in remaining time
Rest 4 minutes

Deadlift loads:
Set 1: 225/155 lbs
Set 2: 275/185 lbs
Set 3: 315/215 lbs
Set 4: 365/245 lbs

Please adjust loads accordingly. The final weights should be challenging, but form should never be compromised.

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:
Decline Dumbbell Bench Press x 5-6 reps @ 30X1
Rest as needed
Supinated-Grip Bent-Over Barbell Row x 5-6 reps @ 21X0
Rest as needed

B.
Three sets of:
15 Incline Dumbbell Press
10-15 Close-Grip Push-Ups
30 Banded Tricep Extensions
Rest 90 seconds

C.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Alternating Single-Leg V-Up x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Elbow Jacks x 20 reps
Interval 2 – Hand Plank Shoulder Circles

x 20 reps (10 reps each direction)

Running Endurance Option
For distance:
12 Minutes of Running @ 70-75% effort
12 Minutes of Running @ 80-85% effort
12 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Endurance Option
For distance:
12 Minutes of Rowing @ 70-75% effort
12 Minutes of Rowing @ 80-85% effort
12 Minutes of Rowing @ 75-80% effort

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
16 Back Pack Lunges
16 Object Push Presses (backpack, water jug, etc…)

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
200-Foot Back Pack Suitcase Carry (100 feet each arm)
20 Air Squats
100-Foot Overhead Backpack Carry

When the running clock reaches 40:00, perform the following…

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

Coaches Note:
We have a long one today! The run efforts should keep you sweating, but should be at a sustainable pace everytime – allowing you to recover your breathing and heart rate from the AMRAPs. Use the AMRAPs as a time to really push yourself. You may find it helpful to set goals going into this workout for the AMRAPs.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)

When the running clock reaches 40:00, perform the following…

10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh

Coaches Note:
We have a long one today! The run efforts should keep you sweating, but should be at a sustainable pace everytime – allowing you to recover your breathing and heart rate from the AMRAPs. Use the AMRAPs as a time to really push yourself. You may find it helpful to set goals going into this workout for the AMRAPs.