January 6, 2016 – Invictus Athlete

Session One

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.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep @ 70-80%

Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

D.
Two sets of:
Overhead Yoke Carry x 50 Feet
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 Feet
Rest 2-3 minutes

Session Two
A.
Complete as many reps as possible in 8 minutes of:
3 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
6 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
9 Strict Handstand Push-Ups
3 Power Cleans (185/125 lbs)
12 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
15 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
18 Strict Handstand Push-Ups
6 Power Cleans (185/125 lbs)
21 Strict Handstand Push-Ups
9 Power Cleans (185/125 lbs)
Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.

Rest 12 minutes, and when the running clock reaches 20:00, perform the following…

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
10 Deadlifts (185/125 lbs)
10 Bar-Facing Burpees Over the Barbell

C.
CHOOSE ONE OF THE FOLLOWING

Option 1
Four sets of:
Barbell Good Morning x 5 reps @ 2112
Rest as needed
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed

OR

Option 2
One set of:
800 Meter Sled Drag
(approximate loading might be 115/90 lbs, depending on the surface on which you’re dragging – goal should be that you should be able to complete the effort in less than 18 minutes – but not more than 10 minutes)

OR

Option 3

At a regulation track if possible…

10-15 minutes of warm-up and running mechanics drills, and then…

For time:
Run 1600 Meters
(this will be your baseline testing effort)

followed by…
10 minutes of Cool Down and Stretching

If choosing the running option, it’s desirable to separate this session from the other training sessions by at least a few hours. “