May 23, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Every 2 minutes, for 8 minutes (4 sets):
Jerk from Split Position x 3 reps

Followed by…

C.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk

*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 3 reps @ 75%
*Sets 5-6 = 2 reps @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%
*Sets 11-12 = 1 rep @ 93-95%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 6 reps @ 80-83%

Primary Conditioning Session
A.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

“Amanda”

Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
135/95 lb Squat Snatches

Immediately followed by…

“Diane-ish”
For time:
30 Deadlifts (225/155 lbs)
30 Strict Handstand Push-Ups

Compare results to September 14, 2016.

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:
Glute Ham Raises x Max Reps
Rest as needed

B.
Three sets of:
Banded Glute Bridges x 40 reps
Immediately followed by…
Banded Hamstring Curls x 30 reps
Rest as needed

C.
Three sets of:
Diamond Push-Ups x 20-30 reps @ 2011
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 90 seconds

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Rowing Endurance Option

Ten sets for times of:
Row 600 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets – all sets faster than your 600m pace from May 2.

Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile Pace
Rest 2 minutes