October 3, 2017 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions

x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

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

Build over the course of the 3 sets, but make sure each set is heavier than you had been performing the sets of 5 reps the previous weeks.

B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
(perform the push press, descend to bottom of OHS, then come up and repeat for two reps)

Building in weight – and should be heavier than previous week, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

C.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

D.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

Primary Conditioning Session
Four rounds for time of:
15 Toes-to-Bar
12 Alternating Dumbbell Snatches (75/50 lbs)
9 Box-Facing Burpee Box Jump-Overs (24″/20″)

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
For max reps:
20 seconds of Power Snatches (135/95 lbs)
Rest 40 seconds
30 seconds of Double-Unders
Rest 30 seconds
40 seconds of Ring Muscle-Ups
Rest 20 seconds

When the running clock reaches 3:00…

Every minute, on the minute, for 6 minutes:
Minute 1 – Power Snatches x 20 second max # of reps
Minute 2 – Double-Unders x 30 second max # of reps
Minute 3 – Ring Muscle-Ups x 40 second max # of reps

Review your notes from last week. Notice that this session is slightly different, but determine what you can learn from last week’s results to better prepare your expectations and effort heading into this session.

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 2 reps @ 77.5% of 1-RM

B.
Three sets of:
Front Racked Walking Lunge x 20 steps
Rest 30 seconds
Death March x 20 steps
Rest 2-3 minutes

C.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Rowing Endurance Option

Three sets for distances of:
10 Minutes of Rowing with Rate Changes
Rest 5 minutes

Row the first four minutes of each set at 22 s/m, the next three minutes at 24 s/m, the next two minutes at 26 s/m, and the final minute at 28 s/m. Stay diligent on your strokes per minute, but see how much distance you can cover in each set by making each stroke powerful and efficient.