January 6, 2020 – Invictus Athlete

Primary Training Session
Mobility & 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 8 minutes (4 sets):
(Snatch Push Press + 3 Overhead Squats) x 1 rep

Place the bar on your back with your snatch grip. Perform 1 push press immediately followed by 3 overhead squats. Build over the course of the 4 sets.

B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second Hold x 1 rep @ 75%

Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%

Rest 3 minutes, and then…

Establish a 20-RM Back Squat

A good starting point will be around 60-65% of your 1-RM Squat. The weight shouldn’t be easy but it should leave you with confidence that you can do a lot more in the weeks going forward.

D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 10-12 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15/10 Calorie Assault Bike or 15-18/10-12 Calorie Bike Erg
Minute 3: 30 Double-Unders + 3-5 Muscle-Ups

E.
Four sets of:
Max Unbroken Reps of Strict Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
15-20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.

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.
Three sets of:
20 Narrow-Stance Goblet Squats (Heavy)
Immediately followed by. . .
20 Double Kettlebell Front-Racked Walking Lunge Steps (24/16 kg)
Rest 2 minutes

B.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed

Assault Bike Conditioning Option
Six sets:
60 seconds of Assault Bike @ 80-85% Effort
Rest 15 seconds (transition)
60 seconds of Reverse Sled Drag (moderate load)
Rest 60 seconds

*Sled should be one continuous effort with no stops. Goal for each set is a sustained effort.

Running Endurance Option
Run 800 Meters @ 60-65%

Followed by…

2 Miles @ 80-85% of your 1-Mile PR pace
(If you don’t know your 1-mile PR, use this week to test it so that you can use it as a baseline for the next 6-10 weeks.)

Followed by…

10 Minutes of Cool Down and Stretching

Rowing Endurance Option
Two sets for max meters:
12 Minutes of Rowing
Rest 6 minutes

Go hard, we’ll re-test this later in the cycle.