August 28, 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.
Six sets of:
Front Squats x 5 reps @ 31X1
Rest 2 minutes

B.
Four sets of:
Snatch-Grip Deadlift (with straps) x 6 reps @ 31X1
Rest 90 seconds
Palloff Press x 10-12 reps @ 2011
Rest 90 seconds

C.
Three sets of:
DB Powell Raise x 8-10 reps each @ 2020
Rest 60 seconds
Side Plank Hold x 60 seconds each side
Rest 60 seconds

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 30 seconds
Interval 2 – Wall-Facing Single Leg Thigh Taps

x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Donkey Kicks x max reps

A.
Every 8 minutes, for 40 minutes (5 sets), for times:
40/30 Calories of Assault Bike
15 Burpee Box Jump Overs (24″/20″)
3/2 Legless Rope Climbs (15′)

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

C.
Every minute, on the minute, for 10 minutes (5 sets) of:
Interval 1 – V-Up x 15 reps
Interval 2 – Elbow Plank x 60 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.

For today, there will be no strength accessory or aerobic/gymnastics options because we want to encourage everyone to test themselves, mentally and physically, on the following:

“Power Hour”
For max meters:
60 minutes of Rowing on Concept 2