October 13, 2017 – Invictus Athlete

Primary Strength Session
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Sets 7-8 = 1 rep at 95+%

C.
Four sets of:
8-Second Snatch Pull + 8-Second Descent @ 70-80%
(use straps)
Rest as needed

Goal here is technical perfection through all positions.

D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

One set of:
Back Squat x 10-15 reps @ 70%

Primary Conditioning Session
A.
For time:
1600 Meter Run
20 Overhead Squats (135/95 lbs)

When the running clock reaches 12:00…

B.
For time:
800 Meter Run
15 Overhead Squats (185/125 lbs)

When the running clock reaches 20:00…

C.
For time:
400 Meter Run
10 Overhead Squats (225/155 lbs)

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 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Rest 40 seconds
20 seconds of Pull-Ups
Rest 40 seconds
20 seconds of Wall Ball Shots (20/14 to 10′)
Rest 40 seconds

Immediately followed by…

Every minute, on the minute, for 6 minutes:
Minute 1 – Alternating Single-Arm Dumbbell Snatches x 20 second max # of reps
Minute 2 – Pull-Ups x 20 second max # of reps
Minute 3 – Wall Ball Shots x 20 second max # of reps

Just like Tuesday’s session, our 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.

Assault Bike Conditioning Option
Four sets for max reps/calories of:
60 seconds of Sandbag Squats (bear hug hold; light loading)
Immediatelly followed by. . .
30 second Max Calorie Assault Bike
Rest 3 minutes

Strength Accessory Option
A.
Every minute, on the minute, for 10 minutes:
5 Overhead Sandbag Toss (light – 75/50 lbs)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

B.
Six sets of:
50-Foot Harnessed Bear Crawl (https://instagram.com/p/6-kgGfi83Z/)
(go as heavy as possible)
Rest 2-3 minutes

C.
For time:
400 Meter Sandbag Carry (Bear Hug)

D.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed