March 6, 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 – 5 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 5 reps @ 75%
*Set 4 – 5 reps @ 80%
*Set 5 – 5 reps @ 85%
Rest 2-3 minutes between sets

B.
Every 2 minutes, for 24 minutes (12 sets):
Clean from Blocks x 1 rep
(starting height of barbell should be just above the patella, drop and reset after the first lift)

Build to something heavy for today.

C.
Bench Press
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

Heavier the second time through the wave than the first.

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.

Add 2% to the weights you performed last week.

Primary Conditioning Session
A.
For time:
50 Calorie Row
25 Handstand Push-Ups to 4″/2″ Deficit
30 Muscle-Ups
25 Handstand Push-Ups to 4″/2″ Deficit
50 Calorie Row

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.
Three sets of:
Supinated-Grip Weighted Pull-Ups x 6-8 reps @ 21X0
Rest 90 seconds
Glute-Ham Raises x 8-10 reps @ 3011
Rest 90 seconds

B.
Four sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest as needed
Banded Face Pulls x 12-15 reps @ 2111
Rest as needed

C.
Three sets of:
100-Foot Single-Arm Reverse Sled Drag (left)
Rest 30 seconds
100-Foot Sled Sprint
Rest 30 seconds
100-Foot Single-Arm Reverse Sled Drag (right)
Rest 30 seconds
100-Foot Sled Sprint
Rest as needed

Assault Bike Conditioning Option
Twenty sets of:
60 seconds of Assault Bike @ 10 minute PR Pace + 12rpm*
Rest 60 seconds

*If you performed 10 minutes at 65rpm then today’s work should be performed at 77rpm.

Rowing Endurance Option
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 Meters

Pick a pace that you believe you can keep within 5 seconds of for all three sets.