November 28, 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 @ 85%
(athletes are allowed only one 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)

Goal is to beat your reps achieved on November 7, 2016.

C.
Take 15-20 minutes to build to today’s heaviest complex of:
Push Press + Push Jerk

Use Jerk Blocks if possible.

Primary Conditioning Session
A.
Four sets for times of:
Row 250 Meters
12 Thrusters (95/65 lbs)
12 Chest-to-Bar Pull-Ups
Rest 2 minutes

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 as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Running Endurance Option

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

Followed by…

Two sets of:
A/B/C Skips x 20 meters each
Lateral Skips x 20 meters per side
One Foot Hops x 20 meters per leg

B.
Running Mechanics Drills
Two sets of:
Ball of Foot Hopping Drill
Partner Falling Drill
Carioca Drill x 20 meters

Followed by…

30 seconds of running (60-70%)
30 seconds of jogging
30 seconds of running (70-80%)
30 seconds of jogging
30 seconds of running (80-90%)
30 seconds of jogging

C.
For completion:
8 Minutes of Running @ your 10k Goal Pace
2 minutes of Jogging

Beginner: Three sets
Intermediate: Four sets
Advanced: Five sets

D.
Cool Down
Jog x 5 minutes
Static Stretching x 15 minutes (Calves, Bottoms of your feet, Lower back)

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.
Beginner:
Three sets of:
8 Minutes of Rowing @ your 10k Goal Pace
Rest 2 minutes

Intermediate:

Four sets of:
8 Minutes of Rowing @ your 10k Goal Pace
Rest 2 minutes

Advanced:

Five sets of:
8 Minutes of Rowing @ your 10k Goal Pace
Rest 2 minutes

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching