May 21, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Max-Effort Box Jump x 3 reps
(jump tall, then descend by stepping down to a smaller box)

followed by…

Three sets of:
Max-Effort Bounds x 8 reps

B.
Front Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.

*Goal is for each set to be heavier than last week.

C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk

*Sets 1-2 = @ 75% of 1-RM Power Clean
*Set 3 = @ 80% of 1-RM Power Clean
*Sets 4-5 = @ 85% of 1-RM Power Clean
*Set 6 = @ 90% of 1-RM Power Clean
*Set 7 = @ 95% of 1-RM Power Clean

D.
Complete as many rounds and reps as possible in 10 minutes of:
9 Bar-Facing Burpees
6 Overhead Squats (185/125 lbs – taken from the floor)
3 Strict Muscle-Ups

Primary Conditioning Session
For time:
1600 Meter Run (Assault Runner or Equivalent if possible)
40 Chest-to-Bar Pull-Ups
800 Meter Run (Assault Runner or Equivalent if possible)
30 Toes to Bar
400 Meter Run (Assault Runner or Equivalent if possible)
20 Bar Muscle-Ups

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:
Dumbbell Bench Press x 15 reps
Rest 20 seconds
Dynamic Push-Ups x 10 reps
Rest 20 seconds
Strict Ring Dips x Max Unbroken Reps
Rest as needed

B.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds

Rowing Endurance Option
Four sets for times of:
Row 1750 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.

Running Endurance Option

For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace