September 26, 2016 – Invictus Athlete

Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 4 reps @ 2111

Goal – use the same weight as was used for 3 reps last week.

B.
Take 20 minutes to build to today’s 1-RM Snatch

Followed by…

C.
Snatch
*Set 1 – 3 reps @ 80% of today’s 1-RM
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 100% of today’s 1-RM
*Set 6 – 2 reps @ 85%

D.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70%
*Sets 3-4 = 2 reps @ 80%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

Primary Conditioning Session

For time:
30 Calories of Assault Bike
30 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs)
20 Calories of Assault Bike
20 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs)
10 Calories of Assault Bike
10 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs)

(If you’re planning to do the strength accessory work below, my suggestion would be to do so just prior to this conditioning in a separate session from the primary weightlifting. If you’re planning to do an aerobic session, I would suggest performing this conditioning immediately following the primary weightlifting session, and then performing your aerobic session separately.)

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Every 30 seconds, for 5 minutes (10 sets):
Deadlift x 3 reps @ 65-70%

Focus on good mechanics and efficient movement.

B.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 15-20 reps @ 2011
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – GHD Sit-Ups x 15 reps

Try to go a little heavier than last week if possible.

Running Endurance Option
A.
Warm Up
300 meter jog @ 50%
100 meter walk
300 meter jog @ 60%
100 meter walk

Followed by…

Three sets of:
Good mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters

B.
Running Mechanics Drills
Two sets of:
Change of position from one foot to another
Carioca
Pulling in place

Followed by….

Three sets of:
Run 2 minutes at your goal pace for the 10k
Rest 1 minute

C.
For time:
10 Kilometers (that’s 6.2 miles)

Post your 10k time to the blog.

We are testing a longer distance than you’ve run and will re-test this before the end of this year. This cycle will be a little bit longer, so hopefully you will see a big improvement at this distance. Use MapMyRun.com to create a route for your 10k.

D.
Cool Down
400 meter jog
10 Minutes of Static Stretching
(Focus on soles of your feet with a lacrosse ball, hips and quads with foam roller)

Rowing Endurance 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.
For time:
Row 10,000 Meters

As much mental as it is physical…dig in and embrace the opportunity to prove that you’re capable of enduring longer efforts.

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