March 11, 2020 – Invictus Athlete

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

A.
Three sets, not for time, of:
60 second Goblet Squat Hold
5 High Box Step Ups each leg
5 High Box Jumps (Step Down)

B.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean

Build over the course of the 8 sets.

C.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

Immediately followed by . . .

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

Followed by…

One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)

D.
Four sets for times of:
Row 1000 Meters
10 Muscle-Ups
20 Box Jump-Overs (24″/20″ – jump up; step down)
30 Wall Ball Shots (30/20 lbs)
Rest exactly 4 minutes

E.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 75%

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:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
20 Banded Knee Raises (Figure 4 Pose)
Rest as needed

B.
Three sets of:
Side Plank Bounces x 30 seconds each side
Rest 30 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters @ 90-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for max distance:
90 seconds of Rowing

Push these hard, but aim for minimal drop off in meters acheived in each of the 8 sets.