January 9, 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.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

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):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Lift-Off + Snatch from 2″ Below the Knee
(pause for 2 seconds at 2″ below the knee on BOTH the snatch lift-off, and the snatch from below the knee)

Build to today’s heavy single.

B.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

C.
For max reps:
185/125 lb Push Press @ 13X1
Rest 60 seconds
165/115 lb Push Press @ 13X1
Rest 60 seconds
135/95 lb Push Press @ 13X1
Rest 60 seconds
115/75 lb Push Press @ 13X1

The tempo is essential – pause for 3 seconds in the bottom of your dip position before every rep. Terminate the set if you can no longer maintain the tempo. Following the tempo as prescribed, with a 3 second pause in the bottom and a 1 second pause at the top, should result in one rep every 5 seconds.

D.
Build to today’s 3-RM Low-Bar Pause Back Squat @ 32X1
(perform these barefoot if possible – grip the floor with your toes and feel weight distributed throughout the foot during all phases of the lift)

Primary Conditioning Session

A.
Four sets of:
Row 300/250 meters
10 Burpee Box Jump-Overs (24″/20″)
15 Chest-to-Bar Pull-Ups
Rest 60 seconds
Assault Bike 20/15 Calories
50 Double Unders
15/12 Strict Handstand Push-Ups
Rest 60 seconds

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.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
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 5 minutes, for 30 minutes (6 sets), for max calories:
60 seconds of Assault Bike

These are all out efforts for max calories. You have 4 minutes to recover, so go hard.

Rowing Endurance Option
Every 4 minutes, for 24 minutes (6 sets) for times:
Row 500 Meters