September 29, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3-Second Pause at Mid-Patella

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 1 rep @ 85% 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%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70%

Primary Conditioning Session

A.
For time:
40 Bar-Facing Burpees
10 Snatches (225/155 lbs)

When the running clock reaches 6:00…

B.
For time:
30 Bar-Facing Burpees
15 Snatches (185/135 lbs)

When the running clock reaches 12:00…

C.
For time:
20 Bar-Facing Burpees
20 Snatches (135/95 lbs)

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

A.
For max reps:
20 seconds of Push Jerk (135/95 lbs)
Rest 40 seconds
20 seconds of GHD Sit-Ups
Rest 40 seconds
20 seconds of Hang Power Cleans (135/95 lbs)
Rest 40 seconds

Immediately followed by…

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

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.

Strength Accessory Option
A.
For time:
30 Sandbag Cleans Over the Shoulder (150/100 lbs)*

*Every minute, on the minute, complete a 50-foot carry (bear hug only). This should motivate you to move quickly through the 30 reps.

B.
Three sets of:
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes

D.
Four sets of:
Half-Kneeling Landmine Presses x 8 reps each arm @ 2111
Rest as needed
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets) for times:
12/10 Calorie Assault Bike
6 Box-Facing Burpee Box Jump-Overs (24″/20″)
12/10 Calorie Assault Bike