August 18, 2017 – Invictus Athlete

Primary Strength Session

A.
Every 2 minutes, for 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses

Build over the course of the 5 sets to something heavy-ish for this complex.

B.
Every 2 minutes…
Snatch x 1 rep

Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss a weight, drop back to the weight you hit the previous set, and then continue to build back up. If you miss two consecutive lifts, you’re done for the day.

C.
Build to today’s 6-RM Bulgarian Split Squat

Back rack the barbell, and build to your 6-RM on each leg. Start with your non-dominant leg, and rest 45 seconds between legs.

Goal here is simple…same or more weight as was used on July 14, 2017.

Followed by…

One set for max reps of:
Bulgarian Split Squat @ 90% of today’s 6-RM

Perform on non-dominant leg first, then rest 2 minutes and perform on dominant leg.

Primary Conditioning Session
For time:
500 Meter Row
40 GHD Sit-Ups
20 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (205/145 lbs)

Go hard and fast…remember that you have nothing to lose in training if you redline. The overhead squats at the end will pose a difficult challenge for many of you, but don’t lay up and accept mediocrity by going slow through the first three elements just because you’re not sure whether you’ll be able to get through them. This is your opportunity to see what you’re capable of achieving when you give full effort. If you fall short, just note what you learned…e.g., “came out hot, felt good through the BBJO, was fatigued going into the barbell, but got it overhead, just couldn’t stabilize after the 4th rep and dropped the barbell, had to take a moment to refocus and tried for 6, but lost it standing up with my 9th rep…not a great time, but learned that I can transition right to the barbell even under fatigue, and next time I am confident knowing that I could get 5-6 immediately, then take a short break and finish out my overhead squats in one final set.”

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.

Aerobic/Gymnastics Skills Option
Two sets for times of:
50 Calories of Assault Bike
5 Legless Rope Climbs
50 Calories of Rowing
25 Strict Handstand Push-Ups to 4″/2″ Deficit
400 Meter Run
100-Foot Handstand Walk (25′ unbroken segments)
Rest 4-6 minutes

Assault Bike Conditioning Option
Every 3 minutes, for 30 minutes (10 sets) for max calories:
90 seconds of Assault Bike

**IF YOU PERFORMED THIS SESSION LAST WEEK…this week you will do the following:

Every 3 minutes, for 30 minutes (10 sets) for times:
Assault Bike for Last Week’s Calories + 2/1 Calorie per set.

In other words, if a male athlete got 44, 42, 41 calories last week on the first three sets of 90 second sprints, this week they’ll do 46, 44, 43 for time for those sets.

As always, please note results for all ten sets and look for inconsistencies and critical drop off.