September 15, 2017 – Invictus Athlete

***ATHLETES DOING THE WODAPALOOZA QUALIFIER – Please make the online qualifier workout your priority work today. For this week, I would probably suggest doing the qualifier workout, skipping the primary strength session, then incorporating some of the optional sessions and/or the Primary Conditioning Session. Please be smart about your choices, we don’t want anyone risking injury.***

Primary Strength Session
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges

x 4-6 reps

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch
(Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps)
*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch

C.
Three sets of:
4-Stop Snatch Deadlift + 8-second Descent
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang, then stand, then reverse through the positions slow and controlled – 8 seconds back to the floor; USE STRAPS)
Rest as needed

D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

immediately followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 65%

Primary Conditioning Session
A.
For time:
500 Meter Row
30 Wall Ball Shots (30/20 lbs)
120 Double Unders

This should be a SPRINT! Note your time for this portion.

Rest 60-90 seconds until the top or bottom of the next minute on the clock, and then…

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Wall Ball Shots (30/20 lbs)
20 Double Unders

Even after a max effort piece, you should be able to maintain the Wall Balls and Double Unders unbroken. Stay checked in and grind through.

Rest 6 minutes, and then…

C.
Three rounds for time of:
250 Meter Row
15 Wall Ball Shots (30/20 lbs)
30 Double Unders

You’ve performed two tough pieces, but now after some rest its time to pick the pace up again and finish strong. Sprint to the finish line.

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.

Skills Efficiency Option – ALMOST EVERYONE SHOULD PERFORM THIS PORTION
For max reps:
20 seconds of Push Press (135/95 lbs)
Rest 40 seconds
20 seconds of Power Cleans (135/95 lbs)
Rest 40 seconds
20 seconds of GHD Sit-Ups
Rest 40 seconds

Immediately followed by…

Every minute, on the minute, for 6 minutes:
Minute 1 – Push Press x 20 second max # of reps
Minute 2 – Power Cleans x 20 second max # of reps
Minute 3 – GHD Sit-Ups x 20 second max # of reps

Just like Tuesday’s session, our goal here is to establish rhythm and efficiency. Focus on moving quickly while also controlling your breathing. Be sure to keep diligent records of your results for these, and notes about how you felt. These skill sessions are your opportunity to practice different techniques and strategies to move better and faster. Make the most of this time and it will pay off greatly in competition.

Assault Bike Conditioning Option
Five sets for times of:
20/15 Calorie Assault Bike
100 Foot Sled Push (this should be fast and unbroken)
20/15 Calorie Assault Bike
100 Foot Farmer’s Carry (100/70 lb Dumbbells)
Rest 4 minutes

Strength Accessory Option
A.
Two sets of:
Sled Push x 100 feet (turn at 50 foot mark)
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

B.
Two sets of:
Farmer’s Carry x 100 feet (turn at 50 foot mark)
(as heavy as possible)
Rest 2-3 minutes

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Cleans Over Shoulder (100/75 lbs)
10 Sandbag Squats
100-Foot Carry

D.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds

E.
Two sets of:
Banded March x 3 Minutes
Rest 30 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Squat
Rest 30 seconds