October 15, 2019 – Invictus Athlete

Primary Training Session

A.
Handstand Play Time

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself…stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Two sets of:
Strict Pull Ups (+15/10 lbs) x Max Unbroken Reps
Rest 60 seconds
Ring Muscle-Ups x Max Unbroken Reps
Rest 2 minutes

C.
Six sets of:
4-Second Snatch Deadlift + Hang Snatch + Snatch @ 75-80%
Rest as needed

For the 4-second snatch deadlift, the goal is to mimic the exact bar path you would like to achieve when snatching from the floor, but keep the tempo slow and controlled such that it takes 4 seconds to get to the top of the snatch deadlift position. From that position, allow the barbell to descend to mid-thigh, pause for one second there, and snatch; then drop the barbell, set yourself properly and snatch from the floor. Perform all sets between 75-80% of your 1-RM Snatch.

D.
Two sets for times:
10 Burpee Box Jumps (30″/24″)
10 Bar Muscle-Ups
20 Thrusters (115/75 lbs)
30 Alternating Dumbbell Snatches (50/35 lbs)
300 Meter Row or 600 Meter Bike Erg
Rest 4 minutes

E.
One set of:
100 Incline Dumbbell Tate Press

Light weight and just move steady.

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.

Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

When the running clock reaches 10:00…

B.
Every 2 minutes, for 10 minutes (5 sets):
60 seconds Max Reps Sandbag (or D-Ball) Over the Bar

Pick a heavy sandbag or D-ball – then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

C.
Three sets of:
100-Foot Prowler Push*
immediately followed by…
Sandbag Squats (Bearhug) x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds

*Choose a weight that allows you to get 100-Foot on the Push. Try to move the prowler as fast as possible, do not let your heels touch the ground.

Assault Bike Conditioning Option
Fifteen sets of:
30 seconds of Assault Bike
Rest 30 seconds

At the 15 minute mark, rest two minutes then repeat. This piece will take a total of 32 minutes. Goal is to maintain the same pace as you did last week for the 3×10 minute repeats.

Aerobic Capacity Accessory Option

Every 2 minutes, for 30 Minutes (5 sets) of:
Station 1: 22/16 Calorie Row or Bike Erg + 20 Alternating Dumbbell Snatches (50/35 lbs)
Station 2: 20/15 Calorie Assault Bike or Ski-Erg + Max Dumbbell Thrusters (50/35 lbs) in remaining time
Station 3: Rest