February 3, 2020 – Invictus Athlete

Primary Training Session
Mobility & 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 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the five sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Press + Overhead Squat with Pause) x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Suggested loads (by %) for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Wall Ball Shots (30/20 lbs)
Minute 3: 30 Double-Unders + 8-10 Toes-to-Bar

Immediately followed by…

Three rounds for time of:
10 Burpee Box Jump-Overs (24″/20″)
15 Wall Ball Shots (30/20 lbs)
30 Double-Unders
8-10 Toes-to-Bar

D.
Four sets of:
5-7 Wide-Grip Weighted Pull-Ups
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
6-8 Bent-Over Barbell Row @ 2011
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Max Strict Pull-Ups
Rest 2 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.

Strength Accessory Option
A.
Four sets of:
20 Narrow-Stance Goblet Squats (Heavy)
Immediately followed by. . .
20 Double Kettlebell Front-Racked Walking Lunges (24/16 kg)
Immediately followed by. . .
20 Double Kettltbell Deadlifts (HEAVY)
Rest 2 minutes

B.
Four sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Banded Hamstring Curls x 45 seconds
Rest 60 seconds

Assault Bike Conditioning Option
Against a 2:30 running clock…
30/20 Calories of Assault Bike
Max Reps of Dumbbell Burpee Deadlifts (50/35 lb DBs) in remaining time

Rest 2:30 and repeat for a total of SIX sets. Note reps achieved in each of the six sets.

Running Endurance Option
Run 800 Meters @ 60-65%

Followed by…

Four sets of:
Run 400 Meters @ 1-Mile PR Pace
Run 400 Meters @ 60% of 1-Mile pace

Rest 3 minutes, and then…

Two sets of:
Run 400 Meters @ 1-Mile PR Pace
Run 400 Meters @ 60% of 1-Mile pace

Rowing Endurance Option
Four sets for times of:
Row 1500 Meters
Rest 60 seconds

Note times for each set. You should treat this as four quarters of a race – you’ll come out strong, settle in, push hard in your third set to maintain your aggressive pace, and then trust your conditioning and mental fortitude to carry you to the finish in your fourth and final set. If you do this successfully, you should see a SLIGHT drop off each set, but your pacing should be pretty consistent while your perceived rate of exertion increases throughout.