October 20, 2017 – Invictus Athlete

Invictus Athlete + is Live – Only 30 Spots Available!

Invictus Athlete + pairs you with an Invictus Coach, who will personalize the Invictus Athlete programming you are currently following for your needs and goals. By working with a coach, you will have someone making sure you are picking the right sessions for your goals, staying on track, and giving you feedback on your movement. Invictus Athlete + is $179/month. We’re limiting this initial opening to 30 athletes to ensure that we keep the quality of coaching high for participating athletes. If you’re interested, please click here to apply.

Primary Strength Session
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

B.
Build to today’s heavy Snatch from High Blocks – the barbell should be at mid-thigh in the starting position.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.

C.
Four sets of:
2 Snatch Lift-Offs + Halting Snatch Deadlift + Tempo Snatch Pull @ 90+%
(must use straps)
Rest as needed

Pause at mid-patella for 2 seconds on each lift-off, then pull to mid-thigh and pause for 2 seconds, then pull slow to mid-thigh and scoop and powerfully finish with speed through the middle.

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 6 reps @ 75%

Primary Conditioning Session
A.
For time:
1000 Meter Row
30 Thrusters (135/95 lbs)
15 Muscle-Ups

Push this piece hard and focus on each component individually. Don’t “save” yourself knowing whats coming next. Test your body’s capabilities and ability to perform under fatigue.

When the running clock reaches 20:00…

You should have had plenty of rest and should have needed it after really pushing the last piece. For the next two triplets the top athletes will keep the pull-ups and thrusters unbroken but the fastest times will come from those who are willing to suffer a little on the rower. Don’t look at it as your rest before you tackle the other movements.

B.
Two rounds for time of:
500 Meter Row
20 Thrusters (115/75 lbs)
20 Chest-to-Bar Pull-Ups

When the running clock reaches 32:00…

C.
Three rounds for time of:
300/250 Meter Row
15 Thrusters (95/65 lbs)
15 Pull-Ups

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

Goal this week is to manage the same seconds/rep pace despite the lengthened time domain and re-order of movements.

For max reps:
40 seconds of Wall Ball Shots (20/14 to 10′)
Rest 20 seconds
30 seconds of Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Rest 30 seconds
20 seconds of Pull-Ups
Rest 40 seconds

Immediately followed by…

Every minute, on the minute, for 6 minutes:
Minute 1 – Wall Ball Shots x 40 second max # of reps
Minute 2 – Alternating Single-Arm Dumbbell Snatches x 30 second max # of reps
Minute 3 – Pull-Ups x 20 second max # of reps

Strength Accessory Option

A.
Every minute, on the minute, for 10 minutes:
3-5 Supinated Grip Bent Over Row
3-5 Weighted Stationary Dips @ 2011

If you acheive 5 reps toward the end of the emom then it was to light.

When the running clock reaches 15:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
For time:
200 Meter Sled Sprint

Assault Bike Conditioning Option
Against a 2 minute running clock, for max calories:
20 Sandbag Squats (Heavy – Bear hug hold only)
Max Calorie Assault Bike in remaining time
Rest 3 minutes, and repeat for a total of four sets.