September 1, 2017 – Invictus Athlete

Primary Strength Session
A.
Build to today’s heavy…
1 Front Squat @ 32X1 + Split Jerk
Rest as needed

Slow 3-second descent, pause for 2 seconds in the bottom position, then stand and split jerk.

B.
Four sets of:
100-Foot Yoke Carry (50′ out, 50′ back)
Rest 2 minutes

C.
Complete as many rounds and reps as possible in 12 minutes of:
60-Foot Front-Racked Walking Lunges (175/115 lbs)
12 Push Press (175/115 lbs)

D.
Three sets of:
Supinated-Grip Pull-Up x 10-12 reps (add weight if possible)
Rest 30 seconds
Skull Crushers x 10-12 reps
Rest 30 seconds
EZ Bar Curl x 10-12 reps
Rest 2-3 minutes

Primary Conditioning Session
Three rounds for time of:
400 Meter Run
30 GHD Sit-Ups
20 Overhead Squats (135/95 lbs)
10 Strict Handstand Push-Ups to 6″/4″ Deficit

-OR-

“Granite Games Strongman Muscle-Up”
Four rounds for time of:
8/6 Ring Muscle-Ups
8 Sandbag Cleans (150/100 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.

Aerobic/Gymnastics Skills Option
Four sets for times of:
Row 1000 Meters
50 Heavy Rope Double-Unders
4/3 Legless Rope Climbs (15′)
Rest 4 minutes

Assault Bike Conditioning Option

Ten sets for max calories of:
2 minutes and 30 seconds of Assault Bike
Rest 30 seconds

Just like last week, your goal is max calories after all ten sets, not max calories per interval. You should see some drop off each interval if you’re going hard, but you should be able to minimize it if you want a strong total score.