August 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 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses

Build over the course of the 5 sets to something heavy-ish for this complex.
Same as last week, try to build a little heavier.

B.
Every 2 minutes, for 14 minutes (7 sets) of:
Snatch Deadlift + Snatch from 2″ Below the Knee

Keep the snatch deadlift slow and controlled – I want to see a 3-4 second smooth ascent, paying attention to your weight distribution and positioning throughout the ascent to the hips; then back the barbell down to 2″ below the knee and pause for a count of “one one-thousand” and snatch. Build to today’s heavy over the course of the seven sets, but do not deviate from the tempo prescription.

Followed by…

C.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the first portion.

D.
Take 20 minutes to build to today’s 1-RM Front Squat

If you feel good, go for a new PR.

Primary Conditioning Session
Four sets for times of:
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
20 Box Jump-Overs (24″/20″ – jump up, step down in training)
10 Muscle-Ups
Rest 4 minutes

Compare results to last week (July 27). Lets see what reversing the order does to your times.

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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Sandbag Squats
50-Foot Walking Lunge
(Bearhug hold for both)

Compare results to June 22, 2018.

C.
Three sets of:
100-Foot Yoke Carry (Max Weight)
Immediately followed by. . .
20/15 Calorie Assault Bike
Immediately followed by. . .
Sandbag Carry (Max Distance)
(Grab a heavy sandbag (hopefully 50% of your deadlift) and carry it (in a bear hug) for a max distance. We are shooting/hoping for at least 100-Foot. You drop it, you’re done.)
Rest 3 minutes

Compare results to June 22, 2018.

D.
One set of:
200 Meter Sled Sprint

Assault Bike Conditioning Option
“AB 20”
For max calories:
20 Minutes of Assault Bike

Gymnastics Accessory Option
Three sets of:
Bar Muscle-Ups x Max Perfect Reps (3 Second Hold Every Rep at Lockout on top of the bar)
Rest as needed
*Pistol Hold x 20 Seconds Right Leg
Rest as needed
*Pistol Hold x 20 Seconds Left Leg
Rest as needed