September 2, 2019 – Invictus Athlete

Primary Training Session
Mobility and Activation
Complete Snatch Warm-Up

A.
At 70-75% effort complete as many rounds and reps as possible in 12 minutes of:
15/12 Calorie Row
12 Double Dumbell Deadlifts (50/35 lbs – touch one head of DBs to floor)
9 Double Dumbbell Thrusters

Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+

D.
Every 5 minutes, for 20 minutes (4 sets):
8-10 Bar Muscle-Up
2 Squat Snatch @ 70-80%
15 Bar-Facing Burpees
2 Squat Snatch @ 70-80%

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.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

B.
One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band.

C.
Three sets of:
GHD Supine Plank Hold x 30 seconds
Rest as needed
Dumbbell Reverse Flys x 12 reps
Rest as needed

D.
Two sets of:
Banded Face Pulls x 50 reps
Rest as needed

Aerobic/Gymnastics Accessory Option

Six sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.

Rowing Endurance Option
Ten sets for times of:
Row 600 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets – all sets faster than your 500m pace from August 12.