September 19, 2016 – Invictus Athlete

Primary Weightlifting 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 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Pulls x 3 reps @ 90-95%
Rest 2 minutes

B.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-75%
*Sets 5-8 = 2 reps @ 80-85%
*Sets 9-10 = 1 rep @ 90-95%

Primary Conditioning Session
A.
For max reps:
30 seconds of Muscle-Ups

Rest 90 seconds, and when the running clock reaches 2:00…

For max reps:
30 seconds of Strict Handstand Push-Ups

Rest 90 seconds, and when the running clock reaches 4:00…

For max reps:
30 seconds of Push-Ups

Record your numbers, you will use these for the next portion of your workout.

B.
Every 3 minutes, for 9 minutes (3 sets) for times:
Row 300/250 Meters
Muscle-Ups x # of reps achieved in 30 second test

Rest 60 seconds, and when the running clock reaches 10:00…

Every 3 minutes, for 9 minutes (3 sets) for times:
Row 300/250 Meters
Strict Handstand Push-Ups x # of reps achieved in 30 second test

Rest 60 seconds, and when the running clock reaches 20:00…

Every 3 minutes, for 9 minutes (3 sets) for times:
Row 300/250 Meters
Push-Ups x # of reps achieved in 30 second test

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 30 seconds, for 5 minutes (10 sets):
Deadlift x 3 reps @ 60-65%

Focus on good mechanics and efficient movement.

B.
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Reverse Hypers x 15-20 reps @ 2011
Station 2 – Bent-Over Reverse Flies x 10 reps @ 2010
Station 3 – Toes to Bar x 10-12 reps

Running Endurance Option
A.
Warm-Up
Run 800 Meters @ 50%

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall

Carioca

x 20 meters

Followed by…

Three sets of:
100 Meter Striders, increasing speed each 20 meters until you reach approximately 85-90%

C.
Four sets of:
Run x 6 minutes
Rest 2 minutes

Take this by feel. You ran a hard 5k last week, so this week is designed just to get you back out and accumulate some easy mileage.

D.
Cool Down
400 Meter Easy 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.
Four sets of:
6 minutes of Rowing
Rest 2 minutes

Take this by feel, but try to increase your pace each set. Focus on stroke mechanics in the first two sets to grease the groove for efficient rowing as you build your pace in sets 3 and 4.

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