December 26, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

C.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

Primary Conditioning Session

Every 10 minutes, for 30 minutes (3 sets) for times:
60 Wall Ball Shots (30/20 lbs)
30/20 Calorie Row
15/10 Bar Muscle-Ups

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 Bent Over Row (Heavy)
5 AB Wheel Roll-Outs

You need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly.

B.
Five sets of:
Sumo Deadlift x 5 reps
Immediately followed by…
Sandbag Squats x 20 reps
Rest 90 seconds

Perform the sumo deadlifts from blocks and without shoes. The point here is to start high enough that you can lift the weight simply by engaging your glutes and driving your hips forward. Work your way up to a 5-RM with a reset between each rep…then perform the workout with that weight. This will require a lot of concentration to perform correctly, so stay focused.

C.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raises
5 Kettlebell Bicep Curls

Go as heavy as possible for each exercises back to back.

Rowing Endurance Option
For time:
Row 6000 Meters with Rate Changes

Change your stroke rate every 1000 meters, starting at 22 s/m, 24 s/m for the second, 26 s/m for the third, 28 s/m for the fourth, 26 s/m for the fifth, and finish at 24 s/m.