September 12, 2016 – Invictus Athlete

**SEE NOTE BELOW REGARDING NEW FORMAT FOR WRITING THE DAY’S TRAINING**

Primary Strength 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):
Hang Snatch + Snatches @ 70-80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Power Snatches + 1 Snatch @ 80%

C.
Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

D.
Every 2 minutes, for 24 minutes (12 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70%
*Sets 5-8 = 2 reps @ 80%
*Sets 9-10 = 1 rep @ 90%

Primary Conditioning Session
A.
For time:
60/40 Calories of Assault Bike
40 Strict Handstand Push-Ups
20 Muscle-Ups

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 minute, on the minute, for 10 minutes:
Deadlift x 2 reps @ 80% of 1-RM

Work on positioning and mechanics. Actively work on the concept of leaning back against the barbell until your shoulders are over the top of the barbell and your weight has transferred to your heels, then drive.

B.
Four sets of:
Reverse Hypers x 10 reps @ 2011
Rest as needed
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

Running Endurance Option
A.
Warm Up
Run 5 minutes @ 60%

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Lateral Leg Swings x 10 reps each direction
Parallel Leg Swings x 10 reps each leg

B.
Running Mechanic Drills
Two sets of:
Ideal position (hold for 30 seconds per leg)
Charlie’s angles drill x 20 meters
Change of position (support) drill with back against the wall

Followed by…
400 meters at your goal pace for the 5k
Rest 60 seconds
800 meters at your goal pace for the 5k
Rest as needed

C.
For time:
5k (that’s 5 kilometers – 3.1 miles, just a little over 12 laps)

We tested this at the beginning of this cycle (Week of August 1st) so use the same course for the re-test and see if you can do it under the same conditions. Do this as your first or only session of the day so you can really get after this. You want to PR here so make sure you don’t go out too fast on the first mile. Pick a pace that you know you can maintain and then push the second mile. By the time you get to the third mile, usually the adrenaline kicks back in and the finish line is in sight. The last 800 meters or so are going to be all heart, put everything on the line and don’t leave anything out there.

Post your time to comments.

D.
Cool down
800 meter 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.
For time:
Row 5k

This is a test…go hard and set your new PR.

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

*NOTE REGARDING FORMATTING

– I am going to start writing these a bit differently. Tino and I have noticed a trend of our athletes trying to follow everything listed for the day, but the intent of this program has always been to provide options, and there has never been an expectation that people would try to fit it all in to a day. To be honest, none of our in-house athletes, even the Games individuals athletes, complete all of the work for the entire week. Instead, they listen to their bodies and focus on the elements that they need most. Because they’re in-house, we can help them prioritize. We don’t see you all every day, so we’re asking that you be responsible about your decisions of when to add volume, and when to back off so that you can recover and reap the benefits of your training. Accordingly, I am trying to make it more clear what I see as priority work, and what I believe to be supplemental options. Please comment below to let us know if this format is more helpful for you. Thanks!