December 4, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

C.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 78%
*Set 5 = 1 rep @ 83%
*Set 6 = 1 rep @ 88%

D.
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Primary Conditioning Session
A.
Every 6 minutes, for 18 minutes (3 sets):
15 Burpees to 6″ Target
15 Calorie Row
12/10 Strict Hand Stand Push-Ups
15 Calorie Row
9/7 Muscle-Ups

When the running clock reaches 18:00…

B.
Every 6 minutes, for 18 minutes (3 sets):
9 Burpee Box Jumps (30″/24″)
200 Meter Run
15 Chest-to-Bar Pull-Ups
200 Meter Run
21 Toes-to-Bar

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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.

When the running clock reaches 10:00…

B.
Three sets of:
Incline Bench Press x Max Reps*
Incline Dumbbell Arnold Press

x Max Reps x Max Reps*
100-Foot Hand-Over-Hand Rope Pulls
Rest 3 minutes

*Goal is to get 15-20 reps on each movement, If you hit 25+ then it’s too light.

C.
Three sets of:
400 Meter Run
Max Rep Bear Hug Sandbag Squats
Rest 90 seconds

Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!

D.
Every minute, on the minute, for 5 minutes:
5 Rear Delt Raises
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

Gymnastics Skills Option

A.
“Invictus Athlete Combine Rope Climb Test”
For time:
4/3 Legless Rope Climbs from Seated (15′)
4/3 Legless Rope Climbs (15′)
4/3 Rope Climbs with Legs (15′)

B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Dragon Flag Negatives x 6 reps @ 50A0
Interval 3 – Alternating Single Leg Cross Toes-To-Bar x 20 reps (10 reps each leg)

Assault Bike Conditioning Option
Every 4 minutes for 32 minutes (8 sets):
45 seconds @ 75-80/65-70 RPM
25 seconds @ 45-50/35-40 RPM
20 seconds @ 80+/70+RPM

For each set the 40 seconds should be at a hard pace, 20 seconds should be an easy resting pace then the final 20 seconds should be an all out sprint.