May 4, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Single Leg Depth Drops x 5 reps each leg

B.
Two sets of:
Depth Drops to Split Jerk Position x 5 reps each leg

C.
Every 3 minutes, for 18 minutes (6 sets):
Tempo Front Squat x 3 reps @ 23X1

*Sets 1-2 = @ 70% of 1-RM Front Squat
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%

D.
Build to today’s 2-RM Snatch

Drop back down to 65%, and then…

Build to today’s 1-RM Snatch

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

Primary Conditioning Session
Three rounds for time of:
10 Thrusters (165/115 lbs)
15 Bar-Facing Burpees
20 Toes-to-Bar

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:
Prone Hamstring Curls x 10 reps @4111
Rest 30 seconds
Reverse Hypers x 20 reps
Rest 60 seconds

B.
Three sets of:
Single Arm DB Bench Press (right) x 10 reps
Rest 30 seconds
Single Arm DB Row (right) x 10 reps
Rest 30 seconds
Single Arm DB Bench Press (left) x 10 reps
Rest 30 seconds
Single Arm DB Ro (left) x 10 reps
Rest 60 seconds

Assault Bike Conditioning Option

Every 3 minutes, for 18 minutes (6 sets):
2 minutes of Assault Bike

Goal is to hold the same pace as you did for last week’s 90-second intervals.