May 27, 2019 – Invictus Athlete

Primary Training Session
A.
One set of:
Depth Jump with Horizontal Take Off x 6 reps (High Box)

Rest 60 seconds, and then…

Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets

followed by…

One set of:
Depth Jump with Horizontal Take Off x 6 reps (Low Box)

Rest 60 seconds, and then…

Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets

B.
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

C.
Every 2 minutes, for 20 minutes (10 sets):
Snatch from 2″ Below the Knee x 1 rep

Build in load over the course of the 10 sets, but prioritize movement quality.

D.
Four sets of:
2 Snatch Lift-Offs + Snatch Deadlift with 6-second descent @ 90-100% of 1-RM
(pause for 2 seconds on each snatch lift-off)
Rest as needed

E.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .

“Murph”
For time:
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile

If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe.
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“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

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.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent-Over Row (Heavy)
5 High Box Jumps (Step Down)

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Reverse Sled Drag*
immediately followed by…

Sandbag Squats (Bear hug) x Max Reps (If you hit 25+ then it’s too light)
Rest 90 seconds

C.
Three sets of:
8 Chinese Rows @ 30X2
6-8 Strict Pull-Ups (add weight if possible)
100-Foot Farmers Carry (HEAVY)
Max Toes-to-Bar
Rest 2 minutes

No rest between movements, just flow through.

D.
Every 3 minutes, for 12 minutes (4 sets):
30 second Wall Sit with Front-Racked Kettlebell Hold (24/16 kg)
30 seconds of Double Kettlebell Front Squats
100-Foot D-Ball or Sandbag Carry (HEAVY)

Running Endurance Option
Six sets for times of:
Run 200 Meters @ 95%
Run 200 Meters @ 50%

Rowing Endurance Option
“Concept 2 Default Pyramid”
For max meters:
1 Minute of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
4 Minutes of Rowing
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
2 Minutes of Rowing
Rest 60 seconds
1 Minute of Rowing

If you turn on your Concept 2 monitor and select “Custom Workouts,” you will find this as the second workout in that list. It’s a classic, and worthy of your best effort.