February 6, 2017 – Invictus Athlete

Primary Strength Session
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):
Snatch Press from Receiving x 2 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every minute, on the minute, for 12 minutes:
Snatch x 1 rep

Goal is to complete all 12 reps at 85-90% of your 1-RM Snatch.

B.
Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

C.
For times:
20 Shoulder to Overhead (185/125 lbs)
Rest 60 seconds
25 Shoulder to Overhead (135/95 lbs)
Rest 60 seconds
30 Shoulder to Overhead (95/65 lbs)

D.
Build to today’s 4-RM Back Squat

Primary Conditioning Session
A.
Four rounds for time of:
500 Meter Row
50 Wall Ball Shots (20/14 lbs to 10′ Target)
25 Burpee Over Erg

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. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

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 of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed

B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Barbell Hip Thrusts x 10 reps @ 21X1
(upper back on a bench or box, go heavy and drive your hips high)
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed

If you don’t have a partner, you can use band resistance…but you’ll get more out of this with a good partner changing the resistance as you fatigue.

C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Assault Bike Conditioning Option
Every 3 minutes, for 30 minutes (10 sets), for Max Calories:
30 seconds of Assault Bike
(these should be maximal efforts every set)

Rowing Endurance Option
Five sets for times:
Row 1000 Meters
Rest 2 minutes