August 19, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Complete Snatch Warm-Up

A.
Two sets for max meters/reps of:
3 Minutes of Assault Run or Row or Bike Erg (for meters)

Rest 30 seconds, and then. . .

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Clean & Jerks (50/35 lbs – 5 reps each arm)
5 Burpees

Rest 30 seconds, then start the next set.

B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

D.
Every 2 minutes, for 20 minutes (10 sets) of:
13-15/8-10 Calorie Assault Bike
1-3 Bar Muscle-Ups
2 Squat Snatches @ 70-75%

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.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

B.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings

Keep a steady pace with a light band.

C.
Three sets of:
Chinese Rows x 10-12 reps @ 2111
Rest 60 seconds
Prone GHD Hold x 60 seconds
Rest 60 seconds
Reverse Hypers or Band Pull-Through Wearing a Weighted Vest x 20 reps @ 1010
Rest as needed

Running Endurance Option Option
Six sets for times of:
Run 200 Meters @ 80% of 1-Mile PR Pace
Run 200 Meters @ 90% of 1-Mile PR Pace
Run 200 Meters @ 85% of 1-Mile PR Pace
Run 200 Meters @ 95% of 1-Mile PR Pace
Rest 3-4 minutes

Your rest period should be sufficient enough to keep your paces, so take your full four minutes of rest unless you know you’re capable of maintaining your paces.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 650 Meters

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.