August 10, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
StrongFit T-Spine Opener

Followed by…

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

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the three sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
(perform the push press, descend to bottom of OHS, then come up and repeat for three reps)

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch x 1 rep

*Set 1 – 60% of 1-RM
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 84%
*Set 7 – 87%
*Set 8 – 90%

C.
“Confidence”
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.

When the running clock hits 5:00…

D.
“Groundhog Day”

I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

Time Cap = 4:00

When the running clock reaches 9:00…

II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

Time Cap = 6:00

When the running clock reaches 15:00…

III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups

Time Cap = 8:00

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.
Four sets:
60 seconds of Wall-Sit
30 seconds of Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry (150/100 lbs)
Rest 90 seconds

B.
Three sets of:
Chinese Kettlebell Row x 10 reps @1212
Rest as needed
Dumbbell French Press x 12 reps
Rest as needed

Running Endurance Option
For distance:
8-10 Minutes of Running @ 70-75% effort
8-10 Minutes of Running @ 80-85% effort
8-10 Minutes of Running @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.

Rowing Endurance Option
For distance:
8-10 Minutes of Rowing @ 70-75% effort
8-10 Minutes of Rowing @ 80-85% effort
8-10 Minutes of Rowing @ 75-80% effort

If you have a heart-rate monitor, start to note heart-rates at your various effort levels to ensure that your perceived rate of exertion is aligned with your physiological exertion. This can be a great learning tool for athletes with a little bit of awareness and note-taking.