September 1, 2018 – Invictus Athlete

Primary Training Session
A.
Five sets of:
Trap Bar Squat Jump x 3 reps @ 25-30% of Back Squat 1-RM
Rest as needed

Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.

B.
Five sets of:
Close Grip Bench Press x 2 reps @ 85%
Rest 2 minutes

C.
Five sets of:
Strict Press x 2 reps @ 85%
Rest 2 minutes

D.
Five Sets of:
Back Squat x 2 reps @ 85%
Rest 2 minutes

E.
Every 8 minutes, for 32 minutes (4 sets) for times:
12 Burpee Box Jump Overs (48″/36″)*
20 Chest-to-Bar Pull-Ups
12 Thrusters (165/115 lbs)
20/15 Calorie Assault Bike

*You may use your hands on Burpee Box Overs. Be safe, if its to risky to set up perform 20 Burpee Box Jump-Overs (24″/20″)

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:
Banded Biceps Curls x 10 reps
Rest 30 seconds
Chin-Over-Bar Hold x 20-30 seconds
(focus on keeping shoulders away from your ears so that the scapulae rotates down and in)
Rest 30 seconds
Single-Arm Pallof Press x 10-12 reps each arm
Rest as needed

B.
Three sets of:
Overhead Weighted Sit Ups x 15 reps
Rest as needed
Banded Psoas March x 20 reps each leg
Rest as needed

Running Endurance Option
Five sets for distance of:
2 Minutes of Running @ 80% of 1-Mile PR Pace
2 Minutes of Running @ 85% of 1-Mile PR Pace
2 Minutes of Running @ 90% of 1-Mile PR Pace
2 Minutes of Jogging @ Recovery Pace

Rowing Endurance Option
Four sets for distances of:
2 Minutes of Rowing @ 22 s/m
2 Minutes of Rowing @ 24 s/m
2 Minutes of Rowing @ 26 s/m
Rest 2 minutes