October 31, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

B.
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

C.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

D.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Use Jerk Blocks if possible.

Primary Conditioning Session
A.
Five sets for times of:
50/30 Calories of Assault Bike
20 Overhead Squats (115/75 lbs)
15 Chest-to-Bar Pull-Ups
Rest 3 minutes

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:
Death March x 20 steps @ 2111
Rest 15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

B.
Three sets of:
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed
2-Minute Banded March with 30/20 lb Med Ball Bear Hug
Rest as needed

Running Endurance Option
A.
Warm Up
Two sets of:
200 meter run
200 meter jog

Followed by…

Two sets of:
Samson Stretch x 10 each leg
Duck Walk x 20 meters
Bear Crawl x 20 meters
Speed Skaters x 10 each side
Broad Jumps x 10 reps

B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another)

x 20 each side
Hands Behind Back Drill x 20 meters
Pulling in Place x 20 each leg

Followed by…
50 meter sprint @ 50% effort
Rest 30 seconds
100 meter sprint @ 60% effort
Rest 30 seconds
50 meter sprint @ 70% effort
Rest 30 seconds
100 meter sprint @ 80% effort

C.
Five sets of:
8 Minutes of Running
Rest 3 minutes

Beginner option: Three sets
Intermediate option: Four sets

Objective: Run this 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. If you’ve been following the program for a little bit now then hopefully you are getting better at pacing. If you are new to the program make sure you don’t go out too fast so that you can maintain your pace for all of the working sets with these longer run intervals.

D.
Cool Down
2 minute jog
15 minutes of static stretching (Shoulders, IT Band and bottoms of your feet with Lacrosse Ball)

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.
Eight sets of:
Row 1000 Meters @ 2k pr pace
Rest 2 minutes

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