June 25, 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 8 minutes (4 sets):
Snatch Press from Receiving x 2 reps

Followed by…

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

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

Followed by…

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

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″” Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

C.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep

Build over the course of the 12 sets to today’s heavy.

D.
Three sets of:
Russian Kettlebell Swings x 20 reps (as heavy as possible)
Rest 60 seconds

E.
Three sets of:
Barbell Glute Bridges x 10 reps @ 21X2
Rest as needed
Front-Racked Kettlebell Lunges x 8 reps each leg
(as heavy as possible)
Rest as needed

Primary Conditioning Session
For time:
100/70 Calorie Row*

*Every minute, on the minute, perform 5 Dumbbell Thrusters (55/35 lbs)

Rest 2 minutes, and then. . .

For time:
100/70 Calorie Assault Bike*

*Every minute, on the minute, perform 5 Chest-to-Bar Pull-Ups

Rest 2 minutes, and then. . .

For time:
100/70 Calorie Ski-Erg or Run on Assault Runner or 1-Mile Run*

*Every minute, on the minute, perform 5 Burpees

Each portion will start on th Erg, Bike, Assault Runner or Ski.

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 Sumo Deadlift from Blocks set at 2″”below Knee
5 Wide Grip Supinated Pull-Ups

Use straps if you have to but no mixed grip; and no bouncing the weights – learn to reset each rep. Do these barefoot if possible. If you can do more than 5 of the pull-ups easily, please add weight.

Rest until the running clock reaches 10:00, and then…

B.
Three sets of:
Sandbag Squat x Max Reps (total muscle failure. Shoot for around 20 reps)
Immediately followed by. . .
Harnessed Sled Drag x 40 meters
Rest 90 seconds

We are shooting for 40m but go hard and fast until you quit.

C.
For completion:
400 Meter Sandbag Carry

Assault Bike Conditioning Option
Every 2 minutes, for 14 minutes (7 sets) of:
20 Calories of Assault Bike

Complete each set as fast as possible and note times for each set.

Running Endurance Option
For times:
Run 1000 Meters @ 90% of 1-Mile Pace
Rest 45 seconds
Run 200 Meters @ 100% of 1-Mile Pace
Rest 2 minutes
Run 800 Meters @ 90% of 1-Mile Pace
Rest 45 seconds
Run 200 Meters @ 100% of 1-Mile Pace
Rest 2 minutes
Run 600 Meters @ 90% of 1-Mile Pace
Rest 45 seconds
Run 200 Meters @ 100% of 1-Mile Pace
Rest 2 minutes
Run 400 Meters @ 90% of 1-Mile Pace