August 10, 2018 – Invictus Athlete

We will be doing some testing this week, and then starting our new Invictus Athlete cycle on August 13, 2018! Training is always more fun with friends, so please encourage your friends and training partners to get on the program to kick off the first post-Games training cycle of the 2019 season.

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 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses

Build over the course of the 5 sets to something heavy-ish for this complex.
Same as last week, try to build a little heavier.

B.
Six sets of:
Snatch Lift-Off + Snatch
Rest 2 minutes

For the lift off, pause for a count of “one one-thousand, two one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-off + snatch.

D.
Back Squat
*Set 1 – 5 reps @ 60-65%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 95%
*Set 8 – 1 rep @ 95+%
Rest 2-3 minutes between sets for the last four sets.

Primary Conditioning Session
“Amanda .45”
Complete rounds of 13, 11, 9, 7 and 5 reps for time of:
Ring Muscle-Ups
135/95 lb Squat Snatches

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.
Three sets of:
Glute Ham Raises x Max Reps
Rest as needed

B.
Three sets of:
Banded Glute Bridges x 40 reps
immediately followed by…
Banded Hamstring Curls x 30 reps
Rest 2 minutes

C.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Assault Bike Conditioning Option

Six sets for total time of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds

Gymnastics Accessory Option
Four sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Handstand Walk x 50 Feet
Rest 60 seconds
Rope Climb x 2 ascents
Rest as needed

Focus on relaxing your breathing when you are upside down. This is not for time at all and not meant to be rushed through.