October 2, 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 two minutes, for 20 minutes (10 sets):
Clean x 1.1 @ 85%

C.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60-65%
*Sets 3-4 – 2 reps @ 70-75%
*Sets 5-6 – 2 reps @ 80-85%
*Sets 7-8 – 1 rep @ 90-95%
*Sets 9-10 – 1 rep @ 101-105%

Primary Conditioning Session

Against a 90-second running clock:
10 Sandbag Cleans (150/100 lbs)
Max Calorie Assault Bike in remaining time
Rest 2 minutes

Repeat for a total of 5 sets, noting calories achieved in each of the sets.
(If you do not have access to a sandbag perform 12 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.)

Compare results to August 14, 2018.

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

Three sets of:
Bamboo Bar Overhead Carry x 60 seconds
Rest 60 seconds
Suitcase Carry x 60 Second Each Side
Rest 60 seconds

Aerobic/Gymnastics Skills Option
Five rounds for time of:
200 Meter Run
6 Muscle-Ups

Immediately followed by…

Five rounds for time of:
200 Meter Run
12 Toes-to-Bar

Immediately followed by…

Five rounds for time of:
200 Meter Run
50-Foot Handstand Walk