September 22, 2017 – Invictus Athlete

Primary Strength Session
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk

x 3 reps
Minute 2 – Hamstring Floss

x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

B.
Every 2 minutes, for 14 minutes (7 sets):
Power Snatch + Hang Power Snatch
(perform a power snatch then lower the bar to just above the knee & perform a hang power snatch)

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 85% of 1-RM Power Snatch

C.
Four sets of:
2 Snatch Lift-Offs + Snatch Pull @ 90%
(pause for 2 seconds at mid-patella on the snatch lift-offs – feeling engagement in hamstrings and lats; then reset and perform a snatch pull – attempting to get as much elevation as possible on the barbell)
Rest as needed

D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

immediately followed by…

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 10 reps @ 65%

Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 4 minutes of:
12 Pull-Ups
12 Overhead Squats (95/65 lbs)
12 Bar-Facing Burpees

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 4 minutes of:
9 Chest-to-Bar Pull-Ups
9 Overhead Squats (145/95 lbs)
9 Bar-Facing Burpees

Rest 4 minutes, and then…

C.
Complete as many rounds and reps as possible in 4 minutes of:
6 Bar Muscle-Ups
6 Overhead Squats (195/125 lbs)
6 Bar-Facing Burpees

These should be sprints!! Note what hapens to intensity when load and skill increases. The goal should be to maintain each interval fast and unbroken.

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 Power Cleans (135/95 lbs)
Rest 35 seconds
25 seconds of Push Press (135/95 lbs)
Rest 35 seconds
25 seconds of GHD Sit-Ups
Rest 35 seconds

Immediately followed by…

Every minute, on the minute, for 6 minutes:
Minute 1 – Power Cleans x 25 second max # of reps
Minute 2 – Push Press x 25 second max # of reps
Minute 3 – GHD Sit-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.
Three sets of:
100-Foot Farmer’s Carry
(turn at 50 foot mark)
Rest 2-3 minutes

B.
Three sets of:
50-Foot Sled Push (Heavy)
15 seconds to switch plates
50-Foot Sled Push (Medium)
15 seconds to switch plates
50-Foot Sled Push (Light)
Rest 4 minutes

50-Foot increments should be performed unbroken but challenging. Use the 15 seconds to strip weight.

C.
For time:
30/20 Calorie Assault Bike
15 Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry
15 Sandbag Squats
30/20 Calorie Assault Bike

Assault Bike Conditioning Option

Five sets for times of:
5 Sandbag Cleans Over Shoulder (100/75 lbs)
12/10 Calorie Assault Bike
10 Sandbag Squats
12/10 Calorie Assault Bike
Rest 3 minutes