September 19, 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 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the four sets.

B.
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.

C.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off + Snatch

*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% 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 @ 82.5% of 1-RM Snatch

Primary Conditioning Session
For time:
Row 1000 Meters
40 Alternating Pistols
20 Bar Muscle-Ups
20 Hang Power Snatches (155/105 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
Same movements as last week, but reordered and added 5 seconds. Your goal is to apply beneficial strategies from last week, and see if you can keep your seconds/rep ratio the same with the additional time and reordering.

For max reps:
25 seconds of Thrusters (95/65 lbs)
Rest 35 seconds
25 seconds of Toes to Bar
Rest 35 seconds
25 seconds of Strict Handstand Push-Ups
Rest 35 seconds

When the running clock reaches 3:00…

Every minute, on the minute, for 6 minutes:
Minute 1 – Thrusters x 25 second max # of reps
Minute 2 – Toes to Bar x 25 second max # of reps
Minute 3 – Strict Handstand Push-Ups x 25 second max # of reps

As with last week, please 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.

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 2 reps @ 72.5% of 1-RM

B.
Three sets of:
Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hyper x 15-20 reps @ 50% of 1-RM Back Squat
Rest As needed

If you do not have acess to a Reverse Hyper perform Band Pull-Throughs.

C.
Three sets of:
Barbell Seated or Safety Bar Good Mornings x 8 reps
Rest as needed
Box Step-Ups with Kettlebells x 8 reps per leg
Rest as needed

D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds

Rowing Endurance Option
Two sets of:
Row 3000 Meters with Rate Changes
Rest 5 minutes

Your goal this week is to hold the same paces as last week, following the exact same rate changes – but for an extra 1000 meters. Row the first 500 meters at 22 s/m, the next at 24 s/m, then back to 22 s/m, and continue to alternate every 500 meters until you reach 3000 meters.