November 24, 2017 – Invictus Athlete

Primary Strength Session
A.
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – 12 Alternating Kettlebell Goblet Cossack Squats
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

B.
Build to today’s heavy Snatch from Below the Knees
(pause for 2 seconds slightly below your knees before you snatch)

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 90-95% of today’s 1-RM from below the knee)

C.
Four sets of:
2 Snatch Lift-Offs + Snatch Pull @ 95%
(pause for 2 seconds at mid-patella on the snatch lift-offs – feeling engagement in hamstrings and lats; then reset and perform a snatch pull – attempting to get as much elevation as possible on the barbell)
Rest as needed

D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 85-88%

Primary Conditioning Session
A.
For time:
100/70 Calories of Assault Bike
100 Kettlebell Swings (32/24 kg)

Rest until the running clock reaches 20:00, and then…

B.
Complete rounds of 15, 12 and 9 reps for time of:
Bar Muscle-Ups
Box Jumps (30″/24″)
(jump up, but step down – no bounding)

Rest until the running clock reaches 30:00, and then…

C.
For time:
1000 Meter Row
50 Burpees Over the Erg

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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.

B.
Two sets of:
Deadlift x Max Reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)

immediately followed by. . .

Sled Drag x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)
Rest 2 minutes

C.
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.

D.
Every minute, on the minute, for 5 minutes:
5 Ab Wheel Rollout
5 Rear Delt Raises
(use dumbbells, go heavy and create external torque through your whole body)

Assault Bike Conditioning Option
Against a 3-minute running clock:
15 Sandbag Squats (Heavy – Bear hug hold only)
30 Wall Ball Shots (20/14 lbs to 10′)
Assault Bike x Max Calories
Rest 4 minutes, then repeat for a total of three sets.