August 22, 2016 – Invictus Athlete

Morning Aerobic Endurance Session
If you are an athlete who needs to improve your foundational aerobic capacity, we strongly suggest starting your day with an aerobic capacity session. Please choose between either the running or rowing option. If you are a larger athlete who rows well, but runs poorly…choose running. If you run well but row poorly, choose the rowing session.

Running Option
A.
Warm Up
Run 400 Meters @ 50%

Followed by…

Two sets of:
10 Forward Lunges
10 Reverse Lunges
10 Lateral Lunges
10 High Kicks (straight leg)
10 One Leg Jumps

B.
Running Mechanics Drills
Two sets of:
Change of Position From One Foot to Another x 10 each leg
Foot Tapping x 20 reps
Falling into the Wall Drills x 10 each leg

C.
Three sets of:
Run 2 Miles (3200 meters)
Rest 4 minutes between efforts

Objective: These are going to be slower than your mile time trial, but a little bit faster than your 5 kilometer pace. If you ran your 5k at a 7 minute mile pace, see if you can hold between a 6:30-6:45 pace for the 2 mile intervals. Use MapMyRun.com to create a route if you don’t have a track available.

Post your times for the 2 mile runs to comments.

D.
Cool Down
400 Meter Easy Jog
10-15 Minutes of Static Stretching
(focus on calves, hips, quads and hamstrings)

Rowing Option
A.
Warm Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Every 3 minutes, for 18 minutes (6 sets):
Row 250 Meters

Go hard on these, but try to keep your fastest and slowest sets within 3 seconds of each other. The goal is to determine what pace will allow you to sit just below redlining.

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching

Session One
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the five sets.

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

Builiding in weight, and then immediately followed by…

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

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep
(pause for 2 seconds in the bottom position after each snatch balance)

Build to today’s heavy snatch balance.

B.
Four sets of:
Power Snatch x 1 rep @ 75%
Rest as needed

Focus on bar path and speed in your turnover.

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

D.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-73%

Session Two
A.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 70-75% of 1-RM

Work on positioning and mechanics.

B.
For time:
40 Calories of Assault Bike
20/15 Muscle-Ups

Rest until the running clock reaches 8:00, and then…

For time:
40 Calories of Assault Bike
40/30 Strict Handstand Push-Ups

Rest until the running clock reaches 16:00, and then…

For time:
40 Calories of Assault Bike
40/30 Strict Ring Dips

C.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Single-Arm Dumbbell Row x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed