October 10, 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 4 reps @ 2111

Built over the course of the three sets.

B.
Every 2 minutes, for 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

C.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch

Primary Conditioning Session
Complete rounds of 30, 20 and 10 reps for time of:
Dumbbell Thrusters (55/35 lbs)
Toes to Bar

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
For max reps:
20 seconds of Hang Squat Snatches (135/95 lbs)
Rest 40 seconds
20 seconds of Box Jump-Overs (24″/20″)
Rest 40 seconds
20 seconds of Push-Ups
Rest 40 seconds

When the running clock reaches 3:00…

Every minute, on the minute, for 6 minutes:
Minute 1 – Hang Squat Snatches x 20 second max # of reps
Minute 2 – Box Jump-Overs x 20 second max # of reps
Minute 3 – Push-Ups x 20 second max # of reps

Your goal here is to establish rhythm and efficiency. Focus on moving quickly while also controlling your breathing. Be sure to keep diligent records of your results for these, and notes about how you felt.

Strength Accessory Option
A.
Every 90 seconds, for 15 minutes (10 sets):
Deadlift x 2 reps @ 80%

B.
Three sets of:
Sumo Stance Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hyper x 15-20 reps @ 50% of 1-RM Back Squat
Rest as needed

*If you do not have acess to a Reverse Hyper perform Band Pull-Throughs

C.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Rowing Endurance Option
Four sets for distances of:
8 Minutes of Rowing with Rate Changes
Rest 4 minutes

Row the first two minutes of each set at 22 s/m, the next two minutes at 24 s/m, the next two minutes at 26 s/m, and the final two minutes at 28 s/m.