February 27, 2017 – Invictus Athlete

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with:
(1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last Friday – warm-up, Open event, cool down. If you want some additional work, my suggestion is that you hit a low to moderate intensity run or Assault Bike session. Look to spend 20-40 minutes moving at a pace that feels sustainable. Use the time to clear your mind as well as aid in recovery.
(2) You performed the Open event on Friday and Sunday. If this is you, follow either today’s or Saturday’s workout – the one you missed because you were resting up to repeat the Open on Sunday – and take them at an intensity that is reasonable based on how you’re feeling.
(3) You were “one and done” with the Open on Friday, or don’t really care how you rank in the Open

. If this is you, perform the following…but listen to your body! If you’re sore or tight anywhere, I would strongly suggest avoiding any movement or loading that could potentially exacerbate the issue.

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.
Front Squat
*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 4 reps @ 80%
*Set 5 – 4 reps @ 85%
Rest 2-3 minutes between sets

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

Immediately followed by…

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

Immediately followed by…

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

Immediately followed by…

Build to today’s heavy Snatch Balance + Overhead Squat

C.
Take 15-20 minutes to build to today’s 5-RM Bench Press, and then…

Bench Press
*Set 1 – 8 reps @ 90% of today’s 5-RM
*Set 2 – 6 reps @ 90% of today’s 5-RM
*Set 3 – 4 reps @ 90% of today’s 5-RM
Rest 2 minutes between sets

D.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 6 reps @ 80%
*Set 7 – 8 reps @ 75%
*Set 8 – 10 reps @ 70%
Rest 2-3 minutes between sets 4-8…move faster before that point.

Primary Conditioning Session
A.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups
Minute 2 – 15 Thrusters (95/65 lbs)
Minute 3 – 15/10 Calories of Assault Bike

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.
Five sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest 30 seconds
100-Foot Farmer’s Carry
Rest 2-3 minutes

B.
Five sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Reverse Snow Angels x 20 reps
Rest as needed

C.
Three sets of:
Chinese Rows x 8 reps @ 21X1
Rest as needed
Ab-Wheel Roll-Outs x 15 reps @ 3010
Rest as needed

Assault Bike Conditioning Option
Twenty sets of:
60 seconds of Assault Bike @ 10 minute PR Pace + 10rpm*
Rest 60 seconds

*If you performed 10 minutes at 65 rpm then todays work should be performed at 75 rpm

Rowing Endurance Option
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters

Pick a pace that you believe you can keep within 2 seconds of for all five sets.