May 1, 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 20 minutes (10 sets):
Snatch High Pull + Snatch + Overhead Squat

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85% of 1-RM Snatch
*Sets 9-10 = @ 85-90% of 1-RM Snatch

B.
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch Pull x 3 reps @ 100% of 1-RM Snatch
(Bar starts from just above the knee for each hang repetition)

C.
200 Meter Sled Sprint

“Once you stop on the sled sprint – that also includes walking – you are done and not allowed to continue that day. That should make you very angry – and push harder next time.” – Julien Pineau

Primary Conditioning Session
A.
Every minute, on the minute, for 18 minutes:
Minute 1 – 2-6 Bar Muscle-Ups
Minute 2 – 1-2 Legless Rope Climb starting from Seated Position
Minute 3 – 20 seconds of Dragon Flag Holds

@ 45 degrees

B.
Every minute, on the minute, for 5 minutes:
3-5 Kettlebell Biceps Curls
3-5 Side Delt Raises

If you acheive 5 reps toward the end of the EMOM then it was too light.

When the running clock reaches 10:00…

C.
Three sets of:
Max Rep Wide-Grip Supinated Strict Pull-ups (Goal is 10+ reps, if you cannot acheive this use band assistance)
immediately followed by…
Dumbbell Strict Press (heavy for 5-6 reps)
immediately followed by…

Max Rep Dumbbell Push Press (as Julien would say “Stop when your arms fall off”)
Rest 2 minutes

D.
Four rounds for time of:
30/20 Calorie Ski-Erg or Row
20 Dumbbell Walking Lunges (70/50 lb DBs – Farmer’s Carry)
100-Foot Sandbag Carry (heavy – bear hug only)

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.
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps each arm @ 2112
(2 second squeeze at the top)
Rest 30 seconds
Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121
Rest as needed

B.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
immediately followed by…
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
immediately followed by…
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds

Aerobic/Gymnastics Skills Option
Three sets of:
Run 400 meters @ 80% of 1-Mile PR Pace
Handstand Walk x 100-Foot
L-Sit x 10.10.10
(hold for 10 seconds, rest for 5, repeat until you’ve accumulated 30 seconds of hold)
Run 400 meters @ 90% of 1-Mile PR Pace
Unbroken Heavy Rope Double-Unders x 40-50 reps
(no more than two attempts per set)
Ring Push-Ups x 15-20 reps
Rest as needed

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike