July 16, 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 8 minutes (4 sets):
Snatch Press from Receiving x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps

B.
Every 2 minutes, for 24 minutes:
Snatch x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

C.
In 10 reps or less, build to today’s heavy…
Front Squat x 1 rep

D.
Three sets of:
Barbell Glute Bridges x 12-15 reps (Heavy)
Rest as needed
Glute Ham Raises x 6-8 reps
Rest as needed

Primary Conditioning Session
A.
Every minute, on the minute, for 10 minutes:
7 Burpee Dumbbell Thrusters (35/25 lbs)

When the running clock reaches 15:00…

B.
Two sets for times of:
Run 800 Meters
Rest 60 seconds
Run 400 Meters
Rest 60 seconds
Run 200 Meters
Rest 60 seconds

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 7 minutes:
5 Weighted Supinated-Grip Pull-Ups
5 Weighted Stationary Dips

(Max weight for 5 reps. That means if you can do 6 reps you went too light)

When the running clock reaches 12:00…

B.
Three sets of:
Sandbag Squat x Max Reps
Immediately followed by. . .
Harnessed Sled Drag x 40 meters
Rest 90 seconds

Shoot for total muscle failure on the sandbag squats – somewhere around 20 reps.

C.
One set of:
200 Meter Sled Sprint

Assault Bike Conditioning Option
Ten sets of:
2 Minutes of Assault Bike @ 80%
Rest 60 seconds

Compare your results to June 18, 2018.

Running Endurance Option
Three sets of:
Run 200 Meters @ 80% of 1-Mile Pace
Run 200 Meters @ 100% of 1-Mile Pace
Run 200 Meters @ 80% of 1-Mile Pace
Run 200 Meters @ 100% of 1-Mile Pace
Run 200 Meters @ 80% of 1-Mile Pace
Run 200 Meters @ 100% of 1-Mile Pace
Run 200 Meters @ 80% of 1-Mile Pace
Run 200 Meters @ 100% of 1-Mile Pace
Rest 4 minutes