November 7, 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 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance with a 3-second Pause in Receiving x 1 rep

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat @ 60-70% of 1-RM Snatch

C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1 rep

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 83%
*Set 5 = 1 rep @ 86%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

Primary Conditioning Session

Five rounds for time of:
15 Thrusters (95/65 lbs)
15 Toes-to-Bar

The set of 15 on the classic “21-15-9” is always the most mentally challenging, lets see how long you can keep these movements unbroken without losing intensity!

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.

Skills Efficiency Option
Three sets for times:
10 Bar Muscle-Ups
10 Hang Squat Cleans (135/95 lbs)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes

Your goal here is to race through these sets unbroken and as quickly as possible. Play with movement strategies to ensure that speed is the priority.

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 82.5% of 1-RM

B.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
2 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

C.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Rowing Endurance Option
Three sets of:
Row 2000 Meters with Rate Changes
Rest 5 minutes

Row the first 500 meters at 24 s/m, the next at 26 s/m, then back to 28 s/m, and finish with 26 s/m. Stay diligent on your strokes per minute, but see how quickly you can perform these by making each stroke powerful and efficient.

Compare your results with September 13, 2017. You followed much slower s/m rates then, but you should be able to assess how your strokes per minute rate changes your power output in each 500 meters of your 2k.