April 24, 2018 – 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

Build over the course of the 3 sets.

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats

Build over the course of the 5 sets.

C.
Every 2 minutes, for 24 minutes (12 sets):
Snatch Without Feet x 2 reps
(Feet should start in your landing position. Heels can come off the ground, but the feet should not move)

*Sets 1-2 = @ 60% of 1-RM Snatch
*Sets 3-4 = @ 65% of 1-RM Snatch
*Sets 5-7 = @ 70% of 1-RM Snatch
*Sets 8-10 = @ 75% of 1-RM Snatch
*Sets 11-12 = @ 80% of 1-RM Snatch

D.
For max load and distance:
5 Minutes of Sandbag Carry

Go heavy, and keep moving.

Primary Conditioning Session
A.
Every minute, on the minute, for 10 minutes:
5 Overhead Sandbag Toss (light – 75/50 lbs)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110
(these should be slow and controlled)
Minute 2 – Bridge Holds x 30 seconds
Minute 3 – Handstand Walk x 10-15 Meters

C.
Three sets of:
Close-Grip Bench Press x 5 reps
Immediately followed by…
Bench Press x 5 reps
Immediately followed by…
Wide-Grip Bench Press x 5 reps
Immediately followed by…
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes

Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.

D.
Three rounds for time of:
100-Foot Farmer’s Carry (Bodyweight)
15/20 Calorie Assault Bike
20 Sandbag Squats (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.

Strength Accessory Option
A.
Build to today’s 2-RM Strict Pull-Up
(Goal is to increase weight on 3-RM established on April 3)

Followed by…

Five sets of:
3 Strict Pull-Ups @ 65% of today’s 2-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

B.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

Aerobic/Gymnastics Skills Option
Every minute, on the minute, for 24 minutes (6 sets):
Minute 1 – 45 seconds of Ski Erg, Row or Bike Erg
Minute 2 – 30 seconds of Bar Muscle-Ups
Minute 3 – 45 seconds of Assault Bike or Assault Runner
Minute 4 – 30 seconds of Strict Handstand Push-Ups

Report results as follows:
Ski Erg, Row or BE – 12/14/11/14/12/13
Bar MUs – 6/6/6/5/5/4
AB or AR – 12/14/11/14/13/15
SHSPU – 10/9/11/8/8/6

Assault Bike Conditioning Option
Every 4 minutes, for 28 minutes (7 sets):
30/20 Calories of Assault Bike

Hit these hard! Note times for each set.