January 23, 2017 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions

x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy snatch double. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps

Build to today’s heavy double.

B.
Take 15 minutes to build to today’s heavy:
Power Jerk + Split Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

C.
For max reps:
185/125 lb Push Press @ 10X3
Rest 60 seconds
165/115 lb Push Press @ 10X3
Rest 60 seconds
135/95 lb Push Press @ 10X3
Rest 60 seconds
115/75 lb Push Press @ 10X3

(THIS IS NOT THE SAME AS JANUARY 9. This week you will be holding the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

D.
Build to today’s 2-RM Tempo Back Squat @ 41X1
(same tempo as last week, but your goal should be to go 4-5% heavier this week)

Primary Conditioning Session
A.
Every 15 minutes, for 30 minutes (2 sets), for times:
20 Burpees Over the Erg
30 Chest-to-Bar Pull-Ups
40/30 Calorie Row
100 Double-Unders
40/30 Calorie Row
30 Strict Handstand Push-Ups
20 Burpees Over the Erg

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

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:
Barbell Hip Thrusts x 10 reps @ 21X1
(go heavy on these)
Rest as needed
Landmine Rows x 6 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

C.
One set of:
400 Meter Suitcase Carry
(switch hands every 100 meters)

Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for max calories:
45 seconds of Assault Bike

These should be all out efforts!

Rowing Endurance Option
Two sets of:
Row 2000 Meters @ 26 s/m with bursts every 500m
(row 10 strokes as hard as you can every 500 meters)
Rest 4 minutes