September 12, 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 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 3 reps
(perform the push press, descend to bottom of OHS, then come up and repeat for three reps)

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

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch
*Sets 1-3 = 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Snatch

Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps.

When the running clock reaches 12:00…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

Primary Conditioning Session
Four rounds for time of:
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Box-Facing Burpee Box Jump-Overs (24″/20″)

Look at that Siggi…you got a prescription!

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 – THIS IS NEW, AND ALMOST ALL OF YOU SHOULD DO IT!

A.
For max reps:
20 seconds of Toes to Bar
Rest 40 seconds
20 seconds of Strict Handstand Push-Ups
Rest 40 seconds
20 seconds of Thrusters (95/65 lbs)
Rest 40 seconds

When the running clock reaches 3:00…

B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Toes to Bar x 20 second max # of reps
Minute 2 – Strict Handstand Push-Ups x 20 second max # of reps
Minute 3 – Thrusters 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. These skill sessions are your opportunity to practice different techniques and strategies to move better and faster. Make the most of this time and it will pay off greatly in competition.

Please note for these two rounds on the minute, your times per round and/or whether you struggled to complete the prescribed reps within the minute.

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 2 reps @ 70% of 1-RM

B.
Three sets of:
Stiff Leg Deadlift x 10 reps @ 30X1
Rest as needed

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
Three sets of:
Row 2000 Meters with Rate Changes
Rest 5 minutes

Row the first 500 meters at 22 s/m, the next at 24 s/m, then back to 22 s/m, and finish with 24 s/m. Stay diligent on your strokes per minute, but see how quickly you can perform these by making each stroke powerful and efficient.