June 30, 2018 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + 3 Front Squats + Jerk

Build over the course of the 10 sets to today’s heavy complex.

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

C.
Three sets of:
Single-Leg Hip Thrusts x 8 reps each leg @ 20X1
Rest 90 seconds
100-Foot Harnessed Sled Pull (heavy)
Rest 90 seconds

D.
Every minute, on the minute, for 30 minutes:
Minute 1: 10/7 Calorie Ski-Erg or 12/9 Calorie Row + 10 Thrusters (115/75 lbs)
Minute 2: 10/7 Calorie Bike-Erg or 10 Calorie Assault Bike + 10 Chest-to-Bar Pull-Ups
Minute 3: Rest

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.
Four sets of:
Bent-Over Double Kettlebell Row x 10 reps @ 2011
Rest as needed

B.
Three sets of:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 60 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 60 seconds
Rest 60 seconds

*MB Slam is over the knee that is not on the ground.

Running Endurance Option
Four sets for times of:
Run 1600 Meters @ 5k PR Pace
Rest 60 seconds

Rowing Endurance Option
Two sets for max meters:
12 Minutes of Rowing
Rest 6 minutes