November 28, 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.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance with a Pause x 1 rep
(pause for 3 seconds in the receiving position)

Build over the course of the 8 sets.

B.
Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

Primary Conditioning Session
For time:
45 Pull-Ups
45 Thrusters (115/75 lbs)
45 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.
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 90% of 1-RM

B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

C.
Two sets of:
Reverse Hypers x 30 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds

E.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Skills Efficiency Option
Three sets for times of:
8 Hang Squat Snatches (135/95 lbs)
10 Strict Handstand Push-Ups
12 Toes to Bar
Rest 3 minutes

Your goal here is to race through these sets unbroken and as quickly as possible. Play with movement strategies to ensure that speed is the priority.

Rowing Endurance Option
Three sets for distances of:
12 Minutes of Rowing with Rate Changes
Rest 5 minutes

Row at the following rates for the corresponding minutes:
Minutes 1-4 = 22 s/m
Minutes 5-7 = 24 s/m
Minutes 8-9 = 26 s/m
Minute 10 = 28 s/m
Minutes 11-12 = 26 s/m

Stay diligent on your strokes per minute, but see how much distance you can cover in each set by making each stroke powerful and efficient.