June 4, 2018 – Invictus Athlete

Primary Strength Session
Mobility Work
Thoracic Foam Roll x 10 (hips off ground)
Foam Roll Left Side Lat x 10 (lay on your side with arm extended)
Foam Roll Right Side Lat x 10
Shoulder Sleeper Stretch x 30 seconds
Banded Pec Stretch x 30 seconds
Banded Lat Stretch x 30 seconds

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 3 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent

C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

D.
Three sets of:
Kettlebell Front-Rack Bulgarian Split Squats x 8-10 reps each leg @ 2111
Rest as needed
Glute Ham Raises x 8 reps @ 2011
Rest as needed

Primary Conditioning Session
Every 10 minutes, for 30 minutes (3 sets):
20 Sandbag Squats (150/100 lbs)
400 Meter Run
10 Muscle-Ups
20 Sandbag Squats (150/100 lbs)
400 Meter Run

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.
Every minute, on the minute, for 6 minutes:
5 Max Effort Jumps
5 Supinated Grip Bent Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.

Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low. By the end you should only be able to do 3 reps correctly. By correctly that means biceps (long head), latissimus dorsi, NO TRAPS, and internal obliques and glutes medius

When the running clock reaches 10:00…

B.
Three sets of:
Sandbag Press x 5 reps
Immediately followed by. . .
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
(as heavy as possible)
Rest 2 minutes

*Start with close-grip bench press for 5 reps, move to normal grip for 5 more reps, move to wide grip for 5 reps. The weight should be heavy enough that you cannot keep going. If you chose a bit light, keep on going by moving your hands back to close grip, and adjust the weight for the next set until failure.

C.
Three sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .

100-Foot Sandbag Carry
Rest 2 minutes

THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.

D.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .

30/20 Calorie Assault Bike

“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

Assault Bike Conditioning Option
Four sets of:
60 seconds of Assault Bike @ 75%
Rest 30 seconds
60 seconds of Assault Bike @ 80%
Rest 30 seconds
60 seconds of Assault Bike @ 85%
Rest 2 minutes

Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 90 seconds