January 30, 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.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 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 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set (by %): 90, 95, 90, 95, 90, 95

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90+%

C.
Every 2 minutes for 8 minutes (4 sets):
30 seconds of Shoulder to Overhead

Sets 1-2: Push Press @ 45-55% of 1-RM Split Jerk
Sets 3-4: Push-Jerk @ 55-65% of 1-RM Split Jerk

D.
Build to today’s 6-RM Back Squat

Primary Conditioning Session
A.
Two sets for times:
60 Calorie Row
60 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (32/24 kg)
40 Pull-Ups
20 Strict Handstand Push-Ups
20 Kipping Handstand Push-Ups
Rest 8 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:
Single-Arm Deadlift x 5 reps each arm
Rest as needed
100-Foot Waiter’s Carry (heavy KB or DB)
Rest as needed

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

Thirty sets of:
30 seconds of Assault Bike @ 10 minute Pace + 10 RPM
Rest 30 seconds

Please note total calories.

Rowing Endurance Option
Ten sets for max meters of:
2 Minutes of Rowing @ 28 s/m
Rest 60 seconds – stay on the erg, row at an easy recovery pace