September 15, 2018 – Invictus Athlete

Primary Training Session
A.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% 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.
Three sets of:
Close-Grip Bench Press x 6 reps @ 72.5%
Rest 2 minutes

C.
Three sets of:
Strict Press x 6 reps @ 72.5%
Rest 2 minutes

D.
Three sets of:
Back Squat x 6 reps @ 72.5%
Rest 2 minutes

E.
Five rounds for time of:
400 Meter Run
20 Thrusters (95/65 lbs)
10 Parallette Handstand Push-Ups (4-6″ Deficit)

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:
Dumbbell Hammer 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
Deadbug Pallof Press x 10 reps each arm
Rest as needed

B.
Three sets of:
Single-Arm Overhead Weighted Sit-Ups x 8 reps each arm
Rest as needed
Banded Psoas March x 20 reps each leg
Rest as needed

Running Endurance Option
Three sets for times of:
Run 800 Meters @ 75% of 1-Mile PR Pace
Run 800 Meters @ 80% of 1-Mile PR Pace
Run 800 Meters @ 85% of 1-Mile PR Pace
4 Minutes of Jogging @ Recovery Pace

Rowing Endurance Option
Four sets for times of:
Row 500 Meters @ 24 s/m
Row 500 Meters @ 24 s/m
Row 500 Meters @ 26 s/m
Row 500 Meters @ 100% effort
(you dictate the s/m by feel)
Rest 2 minutes