August 29, 2016 – Invictus Athlete

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.

Running Option
A.
Warm Up
Run 800 Meters @ 50%

Followed by…

Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills

Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca

x 20 meters

Followed by…

Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%

C.
Five sets of:
Run for 6 minutes
Rest 3 minutes

Objective: We are increasing the total distance by adding one more set than 2 weeks ago when we did a similar workout, and we are shortening your rest periods by one minute. This ought to give you an idea of how your pacing is coming along. Are you able to maintain the same pace of how you performed the six minute intervals last time with a little bit less rest? Run for 6 minutes at a moderate pace, about 15-20s 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. The key is consistency, don’t go out too fast on the first one where you won’t be able to maintain your pace. Record your distance for each one, ideally you are finishing within 50-100 meters every time. Post distance covered for all five sets to comments.

D.
Cool Down
400 Meter Easy Jog
10-15 Minutes of Static Stretching
(focus on shoulders, upper back, lower back and hip flexors)

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.
Five sets of:
Run for 6 minutes
Rest 3 minutes

Aim for consistency amongst your five sets. Don’t go out so hard that you won’t be able to match the pace.

C.
Cool Down
Row 500-800 meters 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 3 reps @ 2111

Built over the course of the five sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
(pause in the receiving position for 2-3 seconds)

Build in weight, but focus on speed and stability.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set (by %): 60, 70, 75, 80, 83, 85

Followed by…

Every 3 minutes, for 12 minutes (4 sets):
Snatch x 1 rep @ 90%

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%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80-85%

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.
Two sets for times of:
90/60 Calories of Assault Bike
30 Push Press (135/95 lbs)
Rest 6 minutes

C.
Three sets of:
Reverse Hypers x 10 reps (heavy!)
Rest as needed
Bent-Over Barbell Row x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed