January 2, 2017 – Invictus Athlete

*Today is the kick-off of our 2017 Open Prep Cycle! Please encourage your friends and training partners to jump on the program. This type of fun is always better with friends. 🙂

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 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 3 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 @ 50-65%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, and then snatch)

Build to today’s heavy single.

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

*Build across the 10 sets to today’s heavy single

followed immediately by…

Every minute on the minute for 10 minutes (10 sets):
Power Jerk x 1 rep

*Build across the 10 sets to today’s heavy single

C.
Six sets of:
Split Jerk x 6-8 reps*
Rest as needed

*Sets 1-2 @ 40% of 1-RM Split Jerk
(3 second pause in dip, 3 second pause in receiving)

*Sets 3-4 @ 50% of 1-RM Split Jerk
(1 second pause in dip, 2 second pause in receiving)

*Set 5-6 @ 60% of 1-RM Split Jerk
(1 second pause in receiving)

D.
Build to today’s 5-RM Low-Bar Pause Back Squat @ 32X1
(perform these barefoot if possible – grip the floor with your toes and feel weight distributed throughout the foot during all phases of the lift)

Primary Conditioning Session
A.
Every minute, on the minute, for 24 minutes:
Minute 1 – 20/15 Calorie Row
Minute 2 – 8-10 Strict Handstand Push-Ups
Minute 3 – 6 Burpees to Rings + 4 Muscle-Ups

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, as we will want to increase the load over the course of the next several weeks.

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:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

B.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed

C.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed

Assault Bike Conditioning Option
“AB-10 Time Trial”
For max calories:
10 Minutes of Assault Bike

*Please note total calories achieved and average RPM for the 10 minute piece.

Rowing Endurance Option
A.
Six sets for max meters of:
60 seconds of Rowing @ 22 s/m
Rest 30 seconds

Focus on smooth, powerful strokes and a slow recovery.

Rest 3 minutes, and then…

B.
Six sets for max meters of:
60 seconds of Rowing @ 24 s/m
Rest 30 seconds

Rest 3 minutes, and then…

C.
Six sets for max meters of:
60 seconds of Rowing @ 26 s/m
Rest 30 seconds