October 5, 2019 – Invictus Athlete

Primary Training Session
Mobility & Activation
StrongFit T-Spine Opener

Followed by…

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

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps

B.
Three sets of:
Hang Snatch x 2 reps @ 75-80%
Rest as needed

Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

C.
Three sets of:
Snatch x 1 rep @ 85%
Rest as needed

D.
This is a re-test from August 9, 2019…please be sure to review your results and set a meaningful goal before you tackle this today.

“Confidence”
For max load, in 3 minutes:
5 Snatches

You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change weights during the 3 minutes. Your score will be the sum of your successful lifts, up to 5 lifts. You will not get credit for more than 5 successful lifts.

Pick a load that you are confident you can hit for 5/6 reps. This is a test of your understanding of your current abilities. Good athletes have confidence in themselves and their abilities, but are realistic and self-aware so that they can prepare effective game plans. You don’t want to underestimate your abilities and leave yourself with only the option of a mediocre performance, but you also don’t want to overestimate your abilities and fail to make five lifts. Find the balance, and be confident in your decision.

When the running clock hits 5:00…

E.
“Groundhog Day”
I.
For time:
Row 500 Meters
10 Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

Time Cap = 4:00

When the running clock reaches 4:00…

II.
For time:
Row 750 Meters
20 Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

Time Cap = 6:00

When the running clock reaches 10:00…

III.
For time:
Row 1000 Meters
30 Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups

Time Cap = 8:00

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 3 minutes, for 12 minutes (4 sets):
8-10 Glute Ham Raises
10-12 Goblet Squats @ 30X1

B.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Toes-to-Bar x 8-10 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

Running Endurance Option
For time:
Run 5k

Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets.