July 2, 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 1 rep

Build to heavy.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep

Build to heavy.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ Below the Knee @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%

C.
Every minute, on the minute, for 12 minutes:
Dead-Stop Front Squat x 1 rep

Goal is to build to heavier than last week.

D.
Two sets of:
Barbell Glute Bridges x 12 reps (Heavy)
Rest 60 seconds
Glute Ham Raises x 8 reps
Rest as needed

E.
Three sets of:
Banded Hamstring Curls x 30 reps
Rest as needed
Banded Good Mornings x 30 reps
Rest as needed

Primary Conditioning Session
Complete rounds of 12, 9 and 6 reps for time of:
Squat Snatches (175/115 lbs)
Ring 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.
Every minute, on the minute, for 6 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent-Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc…. Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

When the running clock reaches 10:00…

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

*Start with close-grip bench press for 5 reps, move to normal grip for 5 more reps, move to wide grip for 5 reps. The weight should be heavy enough that you cannot keep going. If you chose a bit light, keep on going by moving your hands back to close grip, and adjust the weight for the next set until failure.

C.
One set of:
200 Meter Sled Sprint

Assault Bike Conditioning Option
Four sets of:
60 seconds of Assault Bike @ 75%
Rest 30 seconds
60 seconds of Assault Bike @ 80%
Rest 30 seconds
60 seconds of Assault Bike @ 85%
Rest 2 minutes

Compare results with June 4, 2018, with the goal of being slightly better on each of the sets.

Running Endurance Option
For times:
Run 300 Meters @ 100% of 1-Mile Pace
Rest 45 seconds
Run 400 Meters @ 90% of 1-Mile Pace
Rest 90 seconds
Run 500 Meters @ 90% of 1-Mile Pace
Rest 2 minutes
Run 600 Meters @ 90% of 1-Mile Pace
Rest 2 minutes
Run 500 Meters @ 90% of 1-Mile Pace
Rest 90 seconds
Run 400 Meters @ 90% of 1-Mile Pace
Rest 90 seconds
Run 300 Meters @ 100% of 1-Mile Pace