November 10, 2017 – Invictus Athlete

Primary Strength Session
A.
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – 12 Alternating Kettlebell Goblet Cossack Squats
Minute 3 – Rocking Box Bridges x 4-6 reps
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

B.
Every 2 minutes, for 14 minutes (7 sets) of:
Snatch Deadlift + Snatch from 2″ Below the Knee

Keep the snatch deadlift slow and controlled – I want to see a 3-4 second smooth ascent, paying attention to your weight distribution and positioning throughout the ascent to the hips; then back the barbell down to 2″ below the knee and pause for a count of “one one-thousand” and snatch. Build to today’s heavy over the course of the seven sets, but do not deviate from the tempo prescription.

C.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the portion above.

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 18 minutes (6 sets):
Back Squat x 4 reps @ 80%

Primary Conditioning Session
A.
Complete rounds of 27, 21, 15 and 9 calories/reps for time of:
Rowing (for Calories)
Wall Ball Shots (30/20 lbs to 10′)

Rest until the running clock reaches 15:00, and then…

B.
Complete rounds of 12, 9 and 6 reps for time of:
Single-Arm Dumbbell Squat Snatch (80/55 lbs)
Ring Muscle-Ups

Rest until the running clock reaches 30:00, and then…

C.
Three rounds for time of:
3 Legless Rope Climbs (15′)
20 Deadlifts (225/155 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.

Strength Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Pull-Ups
5 AB Wheel Rollouts

When the running clock reaches 10:00…

B.
Three round of:
Sandbag Clean & Press x 10 reps (Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)
Immediately followed by…
100-Foot Hand-Over-Hand Rope Pulls

C.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving. Goal is to beat last weeks distance.

D.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed

Assault Bike Conditioning Option

Three sets of:
30/20 Calorie Assault Bike
Rest 20 seconds
50 Kettlebell Swings (32/24 kg)
Rest 4 minutes

Please record seperate scores each set.
1. Time to complete 30/20 Calorie Assault Bike
2. Total Time