March 13, 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
A.
Front Squat
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2 minutes between sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 83%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 87%
*Set 8 – 1 rep @ 89%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

C.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 2 minutes

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 – 8 reps @ 80%
*Set 7 – 10 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 21 minutes (7 sets of each):
Minute 1 – 5 Burpee Box Jump-Overs (24″/20″) + 6 Ground to Overhead (155/105 lbs)
Minute 2 – 5 Burpee Box Jump-Overs (24″/20″) + 10 Toes-to-Bar
Minute 3 – 15/12 Calorie Row

B.
For completion:
400 Meter Farmers Carry

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip and misline, 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.
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:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed
Banded Leg Curls x 30 reps
Rest as needed
Chinese Rows x 8 reps @ 21X1
Rest as needed

Assault Bike Conditioning Option
Ten sets of:
90 seconds of Assault Bike @ 10 minute PR Pace + 8-10 rpm*
Rest 60 seconds

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

Rowing Endurance Option
Every 2 minutes, for 20 minutes (10 sets):
Row 300/250 Meters

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