August 1, 2016 – Invictus Athlete

Optional Morning Aerobic Session

If you are an athlete who needs to improve your foundational aerobic capacity, we strongly suggest starting your day with an aerobic capacity session. Please choose between either the running or rowing option. If you are a larger athlete who rows well, but runs poorly…choose running. If you run well but row poorly, choose the rowing session.

If you are an athlete who lacks foundational strength, the optional morning aerobic sessions should be viewed as a secondary priority. If you are noticing that your strength numbers are not improving, cut these sessions from your training until you’ve achieved your baseline strength goals.

Running Session
A.
Warm Up
Jog x 5 minutes

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 reps each direction
Parallel Leg Swings x 10 reps each leg

B.
Running Mechanic Drills
Two sets of:
Ideal Position Drill x 30 second hold per leg
Charlie’s Angels Drill x 20 meters
Change of Position (support) Drill with Back Against the Wall

C.
Three sets of:
Run 1600 Meters @ 85-90%
Rest 3 minutes

Post your results to comments.

The focus of this workout is maintaing your pace. The 85-90% can be your effort or you can also target your mile PR and run at 85-90% of that. The goal should be to maintain your miles within 10 seconds of each other. If you go out too fast on the first one, you may not be able to maintain your pace. Instead, we are looking for consistency.

D.
Mandatory Cool Down
800 Meters of Jogging at cool down pace
10 Minutes of Static Stretching

-OR-

Rowing Session
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Three sets of:
Row 2000 Meters @ 85-90%
Rest 3 minutes

The focus of this workout is maintaing your pace. The 85-90% can be your effort or you can also target your 2k PR pace and row at 85-90% of that. The goal should be to maintain your sets within 10 seconds of each other. If you go out too fast on the first one, you may not be able to maintain your pace. Instead, we are looking for consistency.

C.
Mandatory Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching

Session One
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the five sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Press + Overhead Squat with Pause) x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)

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

B.
Four sets of:
Hang Snatch x 3 reps @ 70-75% of 1-RM Snatch
Rest 2 minutes

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

C.
Five sets of:
Snatch Pull x 6 reps @ 85% of 1-RM Snatch
Rest 2 minutes

D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75%

Session Two
A.
Every 6 minutes, for 18 minutes (3 sets):
40/25 Calories of Assault Bike
10/7 Muscle-Ups
10 Push Press (185/135 lbs)
10 Overhead Walking Lunges (185/135 lbs)

Note times for each set.

B.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 22X1
(perform with 60-70% of 1-RM)

Work on positioning and mechanics. Actively work on the concept of leaning back against the barbell until your shoulders are over the top of the barbell and your weight has transferred to your heels, then drive. Work on speed of hip extension after the barbell passes your knees, open your hand and re-grip at the bottom of every rep.

C.
Three sets of:
Reverse Hypers x 20 reps @ 2011
Rest as needed