July 13, 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):
Snatch Push Press + 2 Overhead Squats

Build to today’s heavy.

B.
Every 2 minutes…
Snatch x 1 rep

Start at 55% of your 1-RM, and build by roughly 3-5% each set. If you miss a weight, drop back to the weight you hit the previous set, and then continue to build back up. If you miss two consecutive lifts, you’re done for the day.

C.
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 92-95%
*Set 8 – 1 rep @ 98-100%
Rest 2 minutes between sets

Primary Conditioning Session
Every 5 minutes, for 20 minutes (4 sets):
20 Thrusters (135/95 lbs)
20/15 Calorie Assault Bike or Bike Erg
20 Chest-to-Bar Pull-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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

B.
Three sets of:
Close Grip Dumbbell Bench Press x 5 reps*
Immediately followed by. . .
Dumbbell Bench Press x 5 reps*
Immediately followed by. . .
Wide Grip Dumbbell Bench Press x 5 reps*
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2 minutes

*Find your max weight for 5 reps of dumbbell press with a close grip, followed immediately by 5 reps of normal dumbbell press, followed immediately by 5 reps of dumbbell bench with a wide grip. If you can still keep going switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.

C.
Every minute, on the minute, for 10 minutes:
5 Anderson Squats

5 Sandbag Squats

Goal is max loading. We expect that most people won’t be able to hold 5 reps for all sets, but if you can get 5 reps for at least 5 of the rounds, it’s a good weight. If less it’s too heavy, and you’re getting 7+ sets, it’s too light.

D.
One set of:
400 Meter Sandbag Carry

Assault Bike Conditioning Option
Three sets of:
7 Minutes of Assault Bike
Rest 4 minutes

Your goal should be to achieve 40% of the total calories you achieved on your 20 minute Assault Bike test. Do not sprint and rest, this should be a sustained effort.

Gymnastics Accessory Option

Every 2 minutes, for 12 Minutes (2 sets) of:
Station 1 = 90 Second Handstanmd Walk for Max Distance
Station 2 = (Muscle Ups + 5 Ring Dips) x 3 reps
Station 3 = 2 Legless Rope Climbs (15′)