April 10, 2018 – Invictus Athlete

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):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 5 sets.

B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

C.
Every 2:30, for 25 minutes (10 sets):
Snatch + Hang Snatch
(Peform a snatch, then lower the bar to the hang position above the knee & perform 1 hang snatch)

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
*Sets 9-10 @ 85% of 1-RM Snatch

Primary Conditioning Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Ring Dips x 12-15 reps
(these should be slow and controlled)
Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups
Minute 3 – Legless Rope Climb from seated position x 1 ascent (15′)

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

C.
Three sets of:
100-Foot Yoke Carry
Rest 3 minutes

Goal is to establish heaviest load you can shoulder and walk 100-feet.

D.
For time:
30/20 Calorie Assault Bike
15 Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry
15 Sandbag Squats
30/20 Calorie Assault Bike

*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a medium to heavy load.

E.
One set of:
600-Foot Prowler Sprint
(no stops, no walking)

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:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Four sets of:
Half Kneeling Rotating Med Ball Slam (Right) x 10 reps
immediately followed by…
Half Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half Kneeling Rotating Med Ball Slam (Left) x 10 reps
immediately followed by…
Half Kneeling Pallof Press (Left) x 10 reps
Rest 30 seconds
Dumbbell Hammer Curls x 8 reps

Aerobic/Gymnastics Skills Option
A.
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Strict Handstand Push-Ups
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest as needed

B.
Four sets of:
30-Second L-Sit Hold
30 V-Ups
30-Second Hollow Hold
Rest as needed

Try to perform the triplet with as little rest as possible, then rest between sets.

Assault Bike Conditioning Option
Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike

Hit these hard! Note calories achieved in each 45 second set.