July 21, 2020 – Invictus Athlete

Primary Training Session
Mobility & 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 4 minutes (2 sets):
Snatch Press from Receiving x 5 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

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

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

C.
Every 6 minutes, for 30 minutes (5 sets) for times:
20/15 Calorie Assault Bike
20 Chest-to-Bar Pull-Ups
20 Burpee Box Jump-Overs (24″/20”)

Same combination as June 17, with some extra rest and reps. The goal is to match or get close to your previous times.

D.
Three sets of:
10 Double-Arm Dumbbell Row x 8-10 reps @ 2011
Immediately followed by…
GHD DB See Saw Rows x Max reps in 30 seconds
(Light-moderate weight)
Rest 2 minutes

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 Supinated-Grip Bent Over Row (Heavy)
5 Overhead Sandbag Tosses (75/50 lbs)

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand Over Hand Rope Pulls
immediately followed by…
Dumbbell Bench-Press x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds

C.
Two sets of:
100-Foot Single-Arm Reverse Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Reverse Sled Drag with Right Hand
Rest 2-3 minutes

D.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes

E.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

Mixed-Modal Conditioning Accessory Option
Every 5 minutes, for 40 minutes (8 sets) for times:
300 Meter Assault Run or 400 Meter Run
10 Burpee Box Get-Overs (48″/36”)
20/15 Calories of Bike Erg or Ski-Erg or Row

Gymnastics Skills Accessory Option
A.
Static Handstand Hold Progressions

One set of:
Uphill Donkey Kicks to 20″ Box x 20 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Cartwheel from Handstand (with wall or freestanding) x 5 reps
Interval 2 – Rocking Box Bridges x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 6-8 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Finger Presses x 20 reps
*Make sure to keep the elbows completely locked and arms externally rotated to engage the lats.

B.
Handstand Push-Up Progressions

If you are not familiar with the process of handstand push-up negatives and tempo, please watch this VIDEO.

One set of:
Movement 1 – Wall Slides x 20 reps @ 2020
Movement 2 – Headstand x 45 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Push-Up Pause Descents x 3 reps (3/4, 1/2. 1/4 and 2″ above floor, touch your head then press back up to the handstand)
Interval 2 – Headstand Kip to Handstand x 8 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pause Handstand Push-Up x 4-6 reps (one second pause in headstand position)
Interval 2 – Headstand Kip to Handstand x 8 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Box Bridged Handstand Push-Up with 4″ Deficit x 8-10 reps

C.
Ring Dip Progressions 

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 6-10 reps
Interval 2 – 1/4 Ring Dip x 6-10 reps
*Slight bend to full lock-out.

Followed by. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Reverse Dips on Box x 20 reps @ 21X0
Interval 2 – Twisted Cross Stretch x 30 seconds (each arm)