July 13, 2019 – Invictus Athlete

Primary Training Session

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)

followed by…

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

A.
Three rounds, not for time, of:
100-Foot Double Overhead Dumbbell Carry
3 Rope Climbs (15′)
25-Foot Handstand Walk
25-Foot Handstand Walk

There are a few special things you can practice with this.
1. Straight arms
2. Quick descent on rope climbs – watch this video for a quick tutorial.
3. Handstand Walk for Speed
4. Try walking backwards if you would like. It is not for time.

B.
Four sets of:
Tempo Bench Press x 3-4 reps @ 21X1
(your goal this week is to establish a 3-RM; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion

Followed by…

C.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)

D.
Ten rounds for time of:
30 Double-Unders
10 Toes-to-Bar
5 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 24″/20″)

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:
5-7 Wide-Grip Weighted Pull-Ups
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
6-8 Bent-Over Barbell Row @ 2011
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Max Unbroken Strict Pull-Ups
Rest 2 minutes

B.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .
400 Meter Sandbag Carry (Bear hug)

The 200 meters is a full blown sprint. DO NOT PACE IT.

Running Endurance Option
Warm-Up:
10 minute Run @ 65-70% effort

Followed by. . .

Six sets of
90 second Hill Run
Rest 3-4 minutes (walk down)