October 10, 2016 – Invictus Athlete

Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the four sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep

Build in weight over the course of the ten sets to today’s heavy single.

B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

C.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

D.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70-75%
*Sets 4-5 = 2 reps @ 80-85%
*Set 6 = 1 rep @ 90-95%
*Set 7 = 1 rep @ 95+%
*Set 8 = 1 rep @ 95+%

Primary Conditioning Session
A.
“Invictus Strict Handstand Push-Up Density Test”

For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

This is another one of our primary tests for athletes. Competitive males should be aiming to achieve 70 or more reps; ladies should be aiming for better than 55 reps.

Rest until fully recovered, and then…

B.
Five sets for times of:
30/20 Calories of Assault Bike
60 Unbroken Double-Unders
30 Unbroken Wall Ball Shots (20/14 lbs)
Rest 4 minutes

If you break the set before you complete 60 double-unders, you must start your double-unders over. If you break before your 30th wall ball shot, you must start your wall ball shots over. Push your pace and force yourself to finish each set unbroken.

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.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 8-10 reps @ 2011
(add some weight to the reverse hyper this week)
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – GHD Sit-Ups x 15 reps

Running Endurance Option
A.
Warm-Up

Run for 5 minutes @ 50%

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Ball of foot hopping drills
Pulling with forward movement

Followed by…

Sprint 50 meters @ 60% effort,
Rest as needed
Sprint 50 meters @ 70% effort
Rest as needed
Sprint 50 meters @ 80% effort
Rest as neeed
Sprint 50 meters @ 90% effort

C.
Four sets of:
Run 8 minutes
Rest 4 minutes

Beginner option: Two sets
Intermediate option:

Three sets

Post your distance to the comments.

Objective: These intervals are at a slower pace than what you are used to. I want you to run these at about 80-90% of your pace from your mile time trial. If you run a 6 minute mile, these should be at about 7-7:15 pace which should be sustainable. You will have a full 4 minutes of rest in between the working sets. Don’t go out too fast where you won’t be able to maintain your pace. The goal here is to have time on your feet and help you get confortable with slightly longer run intervals.

D.
Cool Down
400 meter easy jog
10-15 minutes of static stretching
(focus on shoulders, upper back, lower back and hip flexors)

Rowing Endurance Option
A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Two to Four sets of:
8 Minutes of Rowing
Rest 4 minutes

Choose your number of sets based on your ability to recover from this effort.

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching