June 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 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the five sets.

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Press + Overhead Squat with Pause) x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)

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

B.
Four sets of:
Hang Snatch x 2 reps @ 80-85%
Rest as needed

Pause for a count of “one-one-thousand” at mid-thigh before each rep, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

C.
Three sets of:
Snatch x 1 rep @ 90%
Rest as needed

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70%

Primary Conditioning Session

Gymnastics Skills Warm-Up
One set of:
Back-To-Wall Handstand Hold x 60 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Elevated Foot Handstand Push-Up x 8-10 reps
Interval 2 – Handstand Push-Up Negatives

x 4 reps @ 30A1
(Please be sure to use extreme caution while nearing the floor. You should be kicking off the wall the moment you feel your head make contact to avoid pressure.)

A.
Five sets for times of:
30/25 Calories of Assault Bike
20 Wall Ball Shots (30/20 lbs to 10′)
3 Snatches (205/145 lbs)
Rest 3 minutes

B.
For completion:
400 Meter Farmers Carry (24/16 kg KBs)

WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.

C.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Straight Leg Bottom Balance x 40 seconds
Interval 2 – Side Hand Plank with Hip Circles x 16 reps (8 reps each side)
Interval 3 – Straight Body Ceiling-Reaching Crunches x 16 reps @ 1010

D.
Every minute, on the minute, for 2 minutes (2 sets) of:
Supine Table Hold x 40 seconds

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.
Three sets of:
150-Foot Single-Arm Reverse Sled Drag (Left)
Rest 15 seconds
10 Sandbag Squats (HEAVY – bear hug hold)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (right)
Rest 2-3 minutes

B.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 20 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform band pull-throughs.

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest 2 minutes

Aerobic/Gymnastics Skills Option
Three sets for times of:
Run 800 Meters @ 1600 meter PR pace
10 Ring Muscle-Ups
20 Strict Handstand Push-Ups
Rest 4 minutes

Similar to last week, only changing from bar muscle-ups to ring muscle-ups. Compare the difference made in your total time with the change of elements, and note any observations regarding how the rings changed the workout.

Rowing Endurance Option
Eight sets for meters of:
2 Minutes of Rowing @ 28 s/m
Rest 60 seconds

Stick with 28 strokes per minute throughout the 2 minute working piece and try to maximize your distance for each of the 8 sets without deviating from that cadence.