October 6, 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 14 minutes (7 sets):
Power Snatch with a 3 second pause at knee

Start at 70% of 1-RM Power Snatch & build to today’s heavy.

C.
Four sets of:
2 Snatch Lift-Offs + Snatch Pull @ 95%
(pause for 2 seconds at mid-patella on the snatch lift-offs – feeling engagement in hamstrings and lats; then reset and perform a snatch pull – attempting to get as much elevation as possible on the barbell)
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 12 minutes (4 sets):
Back Squat x 8 reps @ 70%

Primary Conditioning Session
Four sets of:
30/20 Calorie Assault Bike
10 Overhead Squats (165/115 lbs)
10 Burpee Box Jump Overs (30″/24″)
10 Thrusters (165/115 lbs)
Rest 4 minutes

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

Same movements as last week, but added 5 seconds. Your goal is to apply beneficial strategies from last week, and see if you can keep your seconds/rep ratio the same with the additional time.

For max reps:
25 seconds of Push Jerk (135/95 lbs)
Rest 35 seconds
25 seconds of GHD Sit-Ups
Rest 35 seconds
25 seconds of Hang Power Cleans (135/95 lbs)
Rest 35 seconds

Immediately followed by…

Every minute, on the minute, for 6 minutes:
Minute 1 – Push Jerk x 25 second max # of reps
Minute 2 – GHD Sit-Ups x 25 second max # of reps
Minute 3 – Hang Power Cleans x 25 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.
Four sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds
Wide-Grip Supinated Strict Pull-ups x 5 reps (add weight if possible)
Rest 2 minutes

B.
Three sets of:
50-Foot Farmer’s Carry
(as heavy as possible for 50-Foot)
Rest 2-3 minutes

C.
For time:
200 meter Sandbag Carry (Bear Hug Only) (150/100 lbs)

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

Same as last week…increase the loads.

Assault Bike Conditioning Option
Four sets of:
60 seconds Assault Bike @ 70-75/60-65 RPM
60 seconds of Sandbag Cleans Over Shoulder (100/75 lbs)
60 seconds Max Calorie Assault Bike
Rest 4 minutes

For each set record total Sandbag Cleans and Assault Bike Calories