November 21, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

B.
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.

C.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

D.
Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, Jerk the bar overhead.)
Rest as needed

Use Jerk Blocks if possible.

Primary Conditioning Session
A.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

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:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle, and hopefully heavier than November 7.

B.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

Running Endurance Option
A.
Warm-Up
Run 800 Meters @ 60% effort

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
A/B/C Skips x 20 meters

B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Jump Rope Drill

Followed by…
50 Meter Sprint @ 60% effort
Rest as needed
50 Meter Sprint @ 70% effort
Rest as needed
50 meter Sprint @ 80% effort
Rest as needed
50 Meter Sprint @ 90% effort

C.
Beginner:
Two sets of:
Run 2400 Meters (1.5 miles)
Rest 5-10 minutes

Intermediate:
Two sets of:
Run 3200 Meters (2 miles)
Rest 5-10 minutes

Advanced:
Two sets of:
Run 5000 Meters (3.1 miles)
Rest 5-10 minutes

Please post your times for your intervals to the comments.

D.
Cool Down
400 Meter Jog
15 Minutes of Static Stretching (Focus on Hips, IT Band, Quads)

Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Beginner:

Two sets of:
Row 2500 Meters
Rest 5-10 minutes

Intermediate:
Two sets of:
Row 3500 Meters
Rest 5-10 minutes

Advanced:

Two sets of:
Row 5000 Meters
Rest 5-10 minutes

Please post your times for your intervals to the comments.

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching