August 8, 2016 – Invictus Athlete

Optional Morning Aerobic Endurance 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.

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 Mechanics Drills
Two sets of:
Ideal Position (hold for 30 seconds per leg)
Charlie’s Angels Drill – 20 meters
Change of position (support) drill with back against the wall

C.
For time:
Run 5k
(that’s 5 kilometers – 3.1 miles, just a little over 12 laps)

Post your time to comments.

We want to get a benchmark for this distance. We will be re-testing this at the end of this cycle. Make sure you map out the distance if you are not using a track and re-test it on the same route.

D.
Cool Down
Jog 400 Meters at cool down pace
10 Minutes of Static Stretching

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.
For time:
Row 5k

Post your time to comments.

We want to get a benchmark for this distance. We will be re-testing this at the end of this cycle.

C.
Cool Down
Row 500 Meters at cool down pace
10 Minutes of Static Stretching

Session One – Weightlifting Focus

A.
SAME WARM-UP PROGRESSION AS LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE DRILLS AND POSITIONS.

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

Built 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 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.

Followed by…

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

C.
Five sets of:
Snatch Pull x 5 reps @ 90%

D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 75-77%

Session Two – Conditioning and Accessory Work
A.
Two sets for times of:
50/30 Calories of Assault Bike
12/9 Ring Muscle-Ups
12 Push Press (185/135 lbs)
Rest 5-6 minutes between sets.

*Keep these as push press, not shoulder to overhead.

B.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 70-75% of 1-RM

Work on positioning and mechanics.

C.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed