October 17, 2017 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions

x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 4 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps)

C.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

*Sets 1-3 @ 87.5% of 1-RM Snatch
*Sets 4-5 @ 92.5% of 1-RM Snatch

Primary Conditioning Session
For time:
25 Wall Ball Shots (30/20 lbs)
12 Muscle-Ups
25 Wall Ball Shots
9 Muscle-Ups
25 Wall Ball Shots
6 Muscle-Ups

Hit this piece hard. It’s possible to push and hit it unbroken. HOWEVER don’t let the unbroken mentality slow your transitions. Put your hands on the rings and wall ball even when you feel like you don’t want to, and don’t be scared to make it hurt a little.

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.

Skills Efficiency Option
Same movements as last week, but reordered and added 5 seconds. Your goal is to apply beneficial strategies from last week, and see if you can keep your seconds/rep ratio the same with the additional time and reordering.

For max reps:
25 seconds of Box Jump-Overs (24″/20″)
Rest 35 seconds
25 seconds of Hang Squat Snatches (135/95 lbs)
Rest 35 seconds
25 seconds of Push-Ups
Rest 35 seconds

When the running clock reaches 3:00…

Every minute, on the minute, for 6 minutes:
Minute 1 – Box Jump-Overs x 25 second max # of reps
Minute 2 – Hang Squat Snatches x 25 second max # of reps
Minute 3 – Push-Ups x 25 second max # of reps

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 75% of 1-RM

B.
Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by. . .
GHD Hip Extensions x 20 reps @ 20X1
(hold for a second at top position, and hold a plate across chest if possible)
Rest as needed

C.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

Rowing Endurance Option
Two sets for times of:
Row 4000 Meters with Rate Changes
Rest 6 minutes

Change your stroke rate every 1000 meters, starting at 22 s/m for the first 1k, then 24 s/m for the second, 26 s/m for the third, and finish at 24 s/m.