March 5, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Two sets of:
Depth Jump w/Horizontal Take Off x 10 reps
(Perform the first set from a high box, and the second from a low box.)
Rest 60 seconds
Sprint 20-30 Meters x 4 reps with 60 seconds rest between each

C.
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Sets 6-8 – 1 rep @ 90-95%
Rest 2 minutes between sets

D.
Three sets of:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

Primary Conditioning Session

A.
Every minute, on the minute, for 8 minutes:
5 Box Jumps (Step Down)
5 Supinated-Grip Pull-Ups

Goal on the box jumps is to land as high and as soft as possible. You should perform these at a height that you will land above parallel. Focus on being explosive.

B.
Four sets, not for time, of:
400 Meter Run
4 Rope Climbs (15′)
100-Foot Sandbag Carry
20 GHD Sit-Ups
100-Foot Sandbag Carry
15 Sandbag Squats (150/100 lbs)

C.
Three sets of:
Half-Kneeling Landmine Press x 4-6 reps each @ 2111
Rest as needed
100-Foot Kettlebell Cross-Walk
(one arm waiter’s carry, the other farmer’s carry – switch at 50 feet)
Rest as needed

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.

Running Endurance Option

Run 5 Miles @ 75-80% of 1-Mile PR Pace

Rowing Endurance Option
Three sets for max meters:
10 Minutes of Rowing
Rest 4 Minutes