April 1, 2017 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep

Build to approximately 85% of your 1-RM.

B.
For time:
30 Squat Snatches (225/155 lbs)

Time Cap = 10 Minutes

Rest until the clock reaches 12:00, and then…

C.
Three rounds for time of:
20/15 Calories of Assault Bike
20 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups

D.
Three sets of:
L-Sit Flutter Kicks (with locked knees) x max time/reps.
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps.
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets

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 Training Option
A.
Two sets, for max weight, of:
150-Foot Yoke Carry
(work on quick and crisp footwork – short, fast steps; wear a belt – this is not just for support, but also gives you something to press your obliques against and teaches athletes how to brace properly)

B.
Two sets for max weight of:
200-Foot Farmer’s Carry
(turn every 50-feet)

If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.

C.
Three sets for max weight of:
100-Foot Harnessed Sled Pulls
Rest 60 seconds

Rest 3 minutes, and then…

D.
Four sets for max weight of:
100-Foot Reverse Sled Drags (alternate arms each set)
Rest 60 seconds

Rest 3 minutes, and then…

E.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds

Running Endurance Option

Two sets of:
Run 4 minutes @ moderate pace
60 seconds of Jogging
Run 3 minutes @ moderate pace
60 seconds of Jogging