September 26, 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 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the five sets.

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

Building in weight – and should be heavier than previous week, 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):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch

Perform a snatch pull to mid thigh 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…

D.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

Primary Conditioning Session
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Clean & Jerks (135/95 lbs)
7 Toes-to-Bar
35 Double-Unders

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
A.
For max reps:
25 seconds of Power Snatches (115/75 lbs)
Rest 35 seconds
25 seconds of Ring Muscle-Ups
Rest 35 seconds
25 seconds of Double-Unders
Rest 35 seconds

When the running clock reaches 3:00…

B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Power Snatches x 25 second max # of reps
Minute 2 – Ring Muscle-Ups x 25 second max # of reps
Minute 3 – Double-Unders x 25 second max # of reps

Strength Accessory Option
A.
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 2 reps @ 75% of 1-RM

B.
Three sets of:
Stiff Leg Deadlift x 10 reps
Rest 90 seconds
Barbell Hip Thrusts x 10 reps @ 10X1
(go as heavy as possible – but be sure to get full hip extension)
Rest As needed

C.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed

D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

Rowing Endurance Option

Three sets of:
Row 2500 Meters with Rate Changes
Rest 5 minutes

This week we’ll add a higher cadence rate in the middle of the piece, so you’ll row the first 500 meters at 22 s/m, the second at 24 s/m, the third at 26 s/m, then drop back to 24 s/m, and finish at 22 s/m.