August 15, 2016 – Invictus Athlete

Morning Aerobic Session
Running Option
A.
Warm Up
800 Meter Easy Jog

B.
Running Mechanics Drills
Three sets of:
Carioca x 20 meters
Skipping for Height x 20 meters
Skipping for Distance x 20 meters
Backward skipping x 20 meters

Followed by…

Two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away

If you don’t have a track available then …
Four sets of:
Jog x 45 seconds
Sprint x 20 seconds

C.
Four sets of:
6 Minutes of Running
Rest 4 minutes

Objective is to get some time on your feet. Run for 6 minutes at a moderate pace which should be about 15-20 seconds slower than your mile time trial pace. If you run a 6 minute mile, see if you can hold 6:20 pace for these intervals. You have enough rest (4 minutes) to recover. The key is consistency. Don’t go out too fast on the first one where you won’t be able to maintain your pace for all four sets. Ideally you are finishing within 50-100 meters every time.

Post distance covered for all four sets to the blog.

C.
Cool Down
2 Minutes of Easy Jogging
15-20 Minutes of Static Stretching – focus on hips, calves and achilles

Rowing Option
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.
Four sets of:
6 Minutes of Rowing
Rest 4 minutes

Aim for consistency – try to keep each interval within 100 meters of each other.

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

Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the five sets.

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 @ 80%
Rest as needed

Followed by…

Three sets of:
Snatch x 1 rep @ 90%
Rest as needed

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70%

D.
Three sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds
45 seconds of Double-Unders
Rest 15 seconds

Session Two
A.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 75% 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.

B.
Four sets for max calories of:
90 seconds of Assault Bike
Rest 4 minutes and 30 seconds
(every 6 minutes, for 24 minutes)

REPORT SCORES FOR ALL FOUR SETS!

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