November 25, 2017 – Invictus Athlete

Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk

C.
Build to today’s 3-RM Barbell Z-Press

D.
For time:
80/60 Calories of Assault Bike
200 Double Unders
100-Foot Handstand Walk
40/30 Calories of Assault Bike
100 Air Squats
100-Foot Handstand Walk
20/15 Calories of Assault Bike
50 Chest-to-Bar Pull-Ups
100-Foot Handstand Walk

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.
For max reps:
40 seconds of Decline Dumbbell Bench Press
Rest 20 seconds
30 seconds of Decline Dumbbell Bench Press
Rest 30 seconds
20 seconds of Decline Dumbbell Bench Press
Rest 40 seconds
Decline Dumbbell Bench Press x Max Unbroken Reps with last weight used

You will likely need a selection of dumbbells to perform this properly. Your goal is to find weights that you can keep moving for almost all of the given time period…but they shouldn’t be so light that you can keep them moving easily.

B.
One set of:
400 Meters Sandbag Carry (Bear Hug Hold)
immediately followed by…
200 Meter Sled Sprint

Breathe through your nose during the carry. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Side Hand Plank with Hip Circles x 16 reps (8 reps each side)
Interval 3 – Straight Body Ceiling-Reaching Crunches x 16 reps @ 1010

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Supine Table Hold

x 40 seconds

Running Endurance Option
Three sets for times of:
1200 Meter Run
Rest 90 seconds
1000 Meter Run
Rest 5 minutes

Rowing Endurance Option
For time:
Row 10,000 Meters

This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full 10k.