September 21, 2020 – Invictus Athlete

Primary Session
Aerobic Primer @ 80-85%
Four sets of:
Max Effort Box Jump x 2 reps
Rest as needed

*These should be caught above parallel focusing on soft athletic landing. Step down safely after each rep.

Followed by…

Four sets of
5 Depth Jumps with Vertical Take-Off

15 second Assault Bike Sprint
Rest 60 seconds

A.
Build to today’s heavy…
One and a Quarter Front Squat

Goal is to get to 95-100% of your 1-RM Clean. If you get there, go ahead and call it. Goal is just to prime you for a good snatch session.

B.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

C.
Every minute, on the minute, build to today’s 1-RM Power Snatch

Start at 50% and build to today’s max. If you miss the same lift twice move onto the next portion.

D.
Against a 6-minute running clock…
3 Chest-to-Bar Pull-Ups
3 Burpees to Pull-Up Bar (6″ above max reach)
3 Box Jump-Overs (24″/20″)
6 Chest-to-Bar Pull-Ups
6 Burpees to Pull-Up Bar (6″ above max reach)
6 Box Jump-Overs (24″/20″)
9 Chest-to-Bar Pull-Ups
9 Burpees to Pull-Up Bar (6″ above max reach)
9 Box Jump-Overs (24″/20″)
and so on…adding 3 reps every time you complete the triplet.

Rest 3 minutes and repeat for a total of THREE (3) sets – 27 minutes total.

Compare results to August 10, 2020.

E.
Three sets of:
Alternating Single-Leg V-Up x 10/20/30 reps
Straight Leg Bottom Balance x 30/45/60 seconds
Elbow Plank x 30/45/60 seconds
Elbow Jack x 10/20/30 reps
Rest 2 minutes

Strength Accessory Option
A.
Three rounds for movement quality and efficiency of:
20 Double Kettlebell Walking Lunges
10 Burpee Box Jumps (24″/20″)
20 Sumo Deadlifts (185/135 lbs)

B.
Three sets of:
Glute Ham Raises x 8-10 reps @ 2011
Rest 60 seconds

Engine Accessory Option

Against a 90-second clock…
22/15 Calorie Assault Bike
Max Sandbag or D-Ball Bearhug Squats (150-200/100-150 lbs)
Rest 90 seconds and repeat for a total of EIGHT (8) sets.

Goal is to have 30 seconds of squats. Use a heavier Sandbag or D-Ball if possible, and if you do not have access to these perform front-racked double kettlebell squats (24-32/16-24 kg)

Compare results to August 10, 2020.

Running Endurance Option
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

Rowing Endurance Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%

Rest as needed, and then…

For time:
Row 500 Meters @ 100%

Compare results to the week of April 6-12, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%