July 24, 2020 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.

B.
Build to today’s heavy Snatch from High Blocks – the barbell should be at mid-thigh in the starting position.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.

C.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%

Followed by…

Every 3 minutes, for 18 minutes (6 sets):
Back Squat x 2 reps @ 85-88%

D.
Complete as many rounds and reps as possible in 7 minutes of:
Wall Ball Shots* (30/20 lbs)

*Every time you drop the wall ball, perform 7/5 muscle-ups.

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
3/2 Legless Rope Climbs or 15/10 Towel or Strict Pull-Ups
10 Ground to Overhead (135/95 lbs)
100-Foot Handstand Walk*

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
10 Wall Walks

E.
Three sets of:
Barbell Romainian Deadlift x 10 reps @ 30X1
Rest 30 seconds
Single Leg Glute Bridge x 45 seconds each leg
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 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

B.
One set of:
Deadlift x Max Reps @ 21X1
(open your hand every time you set the weight down to reset for the next lift; choose a weight that will allow you to get approximately 15 reps)

immediately followed by. . .

Sled Drag x Max Distance
(choose a heavy load, but one that will allow you to get approximately 100-feet)

C.
Four sets of:
100-Foot Harnessed Sled Drag (https://www.instagram.com/p/6-kgGfi83Z/)
400 Meter Run
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set

Engine Accessory Option
Every 6 minutes, for 36 minutes (6 sets) for calories and times:
60 seconds of Assault Bike
5 D-Ball or Sandbag Cleans Over Box (150/100 lbs to 48″/38″)
(…and yes you also have to get over the box :))

Record calories for each set and total time to complete each set including 60 seconds of Assault Bike.

Aerobic/Gymnastics Accessory Option
Three sets of:
500 Meter Row or 1000 Meter Bike Erg
400 Meter Run @ 1-Mile PR Pace
75-Foot Handstand Walk
4/3 Rope Climbs (15′)
75-Foot Handstand Walk
10 Bar Muscle-Ups
Rest as needed