April 3, 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 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 4 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 + 2 Hang Snatches

*Sets 1-4 = @ 70% of 1-RM Snatch
*Sets 5-8 = @ 75% of 1-RM Snatch
*Sets 9-10 = @ 80% of 1-RM Snatch

(Peform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)

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

Primary Conditioning Session
A.
Four sets, not for time, of:
L-Sit x 30-45 seconds
Muscle-Up x 5-8 reps
5 Wall-Facing Handstand Push-Ups + 10-Foot Handstand Walk + 5 Strict Handstand Push-Ups
(perform the 5 wall facing, walk out 5 feet, turnaround and come back to the wall and perform 5 strict HSPUs with your back to the wall)

B.
Two sets of:
Sled Push x 100 feet (turn at 50 foot mark)
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Two sets of:
Farmer’s Carry x 100 feet (turn at 50 foot mark)
(as heavy as possible)
Rest 2-3 minutes

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatches (5 each arm) (32/24 kg)
10 Single-Arm Kettlebell Front Squats
100-Foot Single-Arm Front Racked Carry (must switch arm at 50-Foot)

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.
Build to today’s 3-RM Strict Pull-Up

Followed by…

Three sets of:
3 Strict Pull-Ups @ 70% of today’s 3-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes

C.
Three sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately followed by…
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately followed by…
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps

Aerobic/Gymnastics Option
A.
Three sets of:
40/30 Calorie Assault Bike
50-Foot Handstand Walk
4/3 Rope Climbs (15′ Short Rope)
50-Foot Handstand Walk
Rest as needed

B.
Every 90 seconds, for 6 minutes (4 sets):
Prone Chinese Plank x 60 seconds
(place weight over your lower back/hips if this is too easy)

Assault Bike Conditioning Option
Every 3 minutes, for 30 minutes (10 sets):
20/15 Calories of Assault Bike

*Goal is to hit 20/15 calories as close to 30 seconds as possible.