December 5, 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 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Snatch Balance @ 55-60%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Hang Snatch + Overhead Squat @ 60-65%

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Overhead Squat @ 65-75%

B.
Every 3 minutes, for 24 minutes (8 sets):
Snatch x 1 rep

Set 1 = 1 rep @ 80%
Set 2 = 1 rep @ 84%
Set 3 = 1 rep @ 88%
Sets 4-8 = 1 rep @ 90%

Primary Conditioning Session
For time:
60/40 Calorie Assault Bike
50 Wall Ball Shots (30/20 lbs to 10′ target)
40 Alternating Dumbbell Snatches (70/50 lbs)

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.
Deadlift
*Set 1 – 40% x 4 reps
*Set 2 – 50% x 3 reps
*Set 3 – 60-65% x 2 reps
*Set 4 – 75% x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 1 rep
*Set 6 – 87.5% x 1 rep
*Set 7 – 92.5% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

B.
Two sets for max reps of:
60 seconds of Dimmel Deadlift @ 20X1
Rest 60 seconds

Keep the weight light, around 25-30% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest 2 minutes

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Skills Efficiency Option
Three sets for times:
100 Double-Unders
10 Strict Handstand Push-Ups
10-Meter Unbroken Handstand Walk
Rest 3-4 minutes

Goal here is speed. Push the pace until you get speed wobbles.

Rowing Endurance Option
Two sets for distances of:
15 Minutes of Rowing with Rate Changes
Rest 3 minutes

Row at the following rates for the corresponding minutes:
Minutes 1-5 = 20 s/m
Minutes 5-9 = 22 s/m
Minutes 9-12 = 24 s/m
Minute 12-14 = 26 s/m
Minutes 14-15 = 28 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.