November 14, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

B.
One set of:
Back Squat x Max Unbroken Reps @ 87%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C.
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

D.
Six sets of:
Jerk with Pause x 2 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 5% on last weeks results. Use Jerk Blocks if possible.

Primary Conditioning Session

A.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (205/135 lbs)
4 Muscle-Ups

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (155/105 lbs)
8 Chest-to-Bar Pull-Ups

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:
Glute-Ham Raises x 8 reps @ 3011
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

B.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Go heavier on both movements than you did on October 28, 2016.

Running Endurance Option
A.
Warm Up
Run 3 minutes @ 50-60%

Folllowed by…

Two sets of:
Perfect Stretch x 10 meters
Lateral Lunges x 10 meters
Tuck Jumps x 10 reps

B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill

Followed by…

Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds

C.
Five sets of:
8 minutes of Running
Rest 2 minutes

Beginner option: Three sets
Intermediate option: Four sets

Objective: The goal is similar, run this at about 80-90% of your pace from your mile time trial. If you run a 6-minute mile then these should be at about 7-7:15 pace, which should be sustainable. If you’re having trouble with pacing then it would help to purchase a watch that can keep pace/distance. This can give you up to minute information on how you are doing so you become more aware of your effort levels. Post your distances to the comments.

D.
Cool Down
5 minutes of Jogging @ 50-60%
10 minutes of static stretching
(Focus on Calves, Bottoms of your feet with Lacrosse Ball, Achilles)

Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Five sets of:
Row 2000 Meters
Rest 2 Minutes

Beginner option: Three sets
Intermediate option: Four sets

Objective: As with the running option, you should aim to row this at about 80-90% of your 2k time trial pace.

C.
Cool Down

Row 500-800 meters at cool down pace
10 Minutes of Static Stretching