July 11, 2018 – Invictus Athlete

Primary Strength Session
A.
Three sets of:
Pause Deadlifts x 8 reps @ 57.5%
(pause for 2-3 seconds at mid-patella, then continue to pull to full lockout)
Rest as needed

B.
Three sets of:
Single-Arm Dumbbell Bench Press x 8 reps each side
Rest as needed

C.
Three sets of:
Back Squat x 8 reps @ 67.5%
Rest 2-3 minutes

D.
Three sets of:
Barbell Glute Bridges x 15 reps @ 2112
Rest as needed

Primary Conditioning Session
A.
Three rounds for time of:
10 Burpee Bar Muscle-Ups
20 Front Squats (155/105 lbs)
40 Double-Unders

Rest until fully recovered and then. . .

B.
For time:
20 Strict Handstand Push-Ups
40 Deadlifts (225/155 lbs)
20 Strict Handstand Push-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
Three sets of:
Glute Ham Raises x 8 reps
Rest 30 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Deadlift
Rest 30 seconds
Banded March x 3 minutes
Rest as needed

Strict Gymnastics Volume Accumulation Option
A.
Five sets of:
Strict Deficit Handstand Push Ups x 6 reps
(make the deficit as deep as you can handle)
Rest as needed

B.
Accumulate, not for time:
*4 L-Seated Rope Climbs
*6 Legless Rope Climbs
8 Rope Climbs

*Attempt to lower yourself to the ground without your feet as well.

Mixed-Modal Conditioning Option
For time:
400 meter Bear Hug Sandbag Carry (150/100 lbs)
100/70 Calorie Run on Assault Runner or 1-Mile Run Outside
10 Rope Climbs
100/70 Calorie Assault Bike or Concept 2 Bike Erg
400 Meter Farmer’s Carry (24/16 kg Kettlebells)