May 8, 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

*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 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch

B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull x 3 reps @ 105% of 1-RM Snatch

C.
One set of:
600-Foot Prowler Sprint
(no stops, no walking)

Primary Conditioning Session
A.
Three sets, not for time, of:
Hanging L-Sit x 30-45 seconds (Accumulated)
Bar Muscle-Up x 5-8 reps
Strict Ring Dips x 10-12 reps @ 2111
(these should be slow and controlled)

B.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

When the running clock reaches 10:00…

C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

*If you do not have access to a rope then perform two legless rope climbs from a seasted position.

D.
Four sets of:
30/20 Calorie Bike Erg or Assault Bike
10 Burpee Box Jump Overs (30″/24″)
30/20 Calorie Row or Ski-Erg
100-Foot Sandbag Carry (Heavy)
Rest 3 minutes

*If you don’t have access to a heavy sandbag perform a heavy front racked kettlebell carry.

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 1-RM Strict Pull-Up
(Goal is to increase weight on 2-RM established on April 24)

Followed by…

Five sets of:
3 Strict Pull-Ups @ 65% of today’s 1-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

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
DB Hammer Curls x 8 reps

*Med Ball tosses should be performed from the lunge position and thrown over the front leg.

Aerobic/Gymnastics Skills Option
Three sets of:
Row 1000 Meters @ 5000 meter PR Pace
100 Double Unders (Heavy Rope if possible)
75-Foot Handstand Walk
Row 1000 Meters @ 5000 meter PR Pace
4/3 Rope Climbs (15′)
75-Foot Handstand Walk
Rest as needed

Assault Bike Conditioning Option
Every 90 seconds, for 30 minutes (20 sets) for times:
15/10 Calories of Assault Bike

Please note times for each of the 20 sets.