January 16, 2017 – Invictus Athlete

Primary Strength Session
Openers and 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.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)

Build to today’s heavy single.

B.
Every minute, on the minute, for 10 minutes:
Power Jerk x 1 rep

Build over the course of the 10 sets to today’s heavy single.

C.
Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 8-10 reps @ 40-50% of 1-RM Jerk
(3 second pause in dip, 3 second pause in receiving)

immediatelly followed by. . .

Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 6-8 reps @ 50-60% of 1-RM Jerk
(2 second pause in dip, 2 second pause in receiving)

immediatelly followed by. . .

Every 3 minutes for 6 minutes (2 sets):
Push Jerk x 4-6 reps @ 60-70% of 1-RM Jerk
(1 second pause in receiving)

D.
Build to today’s 3-RM Tempo Back Squat @ 41X1
(perform these as a traditional high-bar back squat with a slow, controlled descent of 4 seconds – counted as “one-one thousand, two-one thousand” etc…, pause for 1 second in the bottom before ascending as quickly as possible)

Primary Conditioning Session

A.
Three sets for times of:
40 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 4 minutes

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

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 Glute Bridges x 20 reps @ 10X1
Rest as needed
Reverse Hypers x 20 reps @ 1010
Rest as needed
Standing Calf Raises x 20 reps @ 13X1
(load with a barbell on your back; stand on a small podium or stacked plates so that you feel a stretch at the bottom of the movement – hold the bottom position for 3 seconds)

B.
Four sets of:
200-Foot Farmer’s Carry + Waiter’s Carry
(switch arms after 100-feet)
Rest as needed

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Assault Bike Conditioning Option
Twenty-Five sets of:
30 seconds of Assault Bike @ 10 minute Pace + 10 RPM
30 seconds Rest

Please note total calories.

Rowing Endurance Option
For max calories:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
5 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing