August 6, 2018 – Invictus Athlete

We will be doing some testing this week, and then starting our new Invictus Athlete cycle on August 13, 2018! Training is always more fun with friends, so please encourage your friends and training partners to get on the program to kick off the first post-Games training cycle of the 2019 season.

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 3 reps @ 2111

Built over the course of the five sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 2 reps

Build in weight over the course of the 4 sets.

B.
In 25 minutes, build to a 1-RM Snatch
(Limit yourself to 2 misses today before moving on.)

C.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Every two minutes, for 6 minutes (3 sets):
Back Squat x 5 reps @ 80%

Primary Conditioning Session
Complete as many rounds and reps as possible in 20 minutes of:
20/15 Calorie Row
15 Dumbbell “Clusters” (50/35 lbs)
10 Dumbbell Box Step-Overs (50/35 lbs, 20″ box)
5 Bar Muscle-Ups

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:
Med Ball Side Toss to Right x 10 reps
Pallof Press Right Side x 10 reps (band tension to left)
Rest 60 seconds
Med Ball Side Toss to Left x 10 reps
Pallof Press x 10 reps (band tension to right)
Rest 60 seconds

B.
Three sets of:
Partnered Leg Curls x 15 reps @ 4020
Rest as needed
Banded Glute Bridges x 30 reps @ 10X0
Rest as needed
Partnered Side Lying Leg Raises x 15 reps @ 2020
Rest as needed

If you don’t have a partner, you can use band resistance…but you’ll get more out of this with a good partner changing the resistance as you fatigue.

Assault Bike Conditioning Option
Every 4 minutes, for 16 minutes (4 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike

Note times for all four sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.

Compare results to March 21, 2018.

Running Endurance Option
Six sets of:
Run 800 Meters @ 90% of 1-Mile Pace
Rest 2 minutes