February 10, 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.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%

Rest 3 minutes, and then…

Establish a 20-RM Back Squat

D.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 12-15 Toes-to-Bar
Minute 2: 50-75-Foot Handstand Walk
Minute 3: 17-20/12-15 Calorie Assault Bike or Bike Erg

E.
Three sets of:
30 second Chin-Over-Bar Hold
100-Foot Plate Pinch Walk (35/25lb.)
60 second Dead Hang from Pull-Up Bar
20 Weighted GHD Hip Extensions
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
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.
Three sets of:
100-Foot Double Kettlebell Front-Racked Walking Lunge Steps (24/16 kg)
Immediately followed by. . .
20 Narrow Stance Goblet Squats (Heavy)
Rest 2 minutes

B.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Hip Thrusts x 8-10 reps @ 21X1
Rest as needed

Assault Bike Conditioning Option
Four sets for times of:
10 Devils Press (50/35 lb DBs)
Immediately followed by. . .

60 second Max Calorie Assault Bike
Rest 3 minutes

Please record seperate scores each set.
1. Time for 10 Devils Press
2. Calories in 60 seconds

Running Endurance Option
TESTING WEEK
Run 800 Meters @ 60-65%

Followed by…

For time:
1600 Meters on a Track

This is your time trial. We will base some of your other efforts off of this time.

Rowing Endurance Option

For time:
Row 5000 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, and finish at 26 s/m.