July 25, 2018 – Invictus Athlete

Primary Strength Session
A.
Three sets of:
Pause Deadlifts x 8 reps @ 62.5%
Rest 3 minutes

Pause for 2-3 seconds at the knee then continue to pull to lockout.

B.
Three sets of:
Dumbbell Floor Press x 8 reps
Rest as needed

C.
Four sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed

D.
Three sets of:
Back Squat x 8 reps @ 72.5%
Rest 3 minutes

Primary Conditioning Session

A.
Three rounds for time of:
15 Dumbbell Thrusters (50/35 lbs)
12 Toes-to-Bar
9 Burpees Over the Dumbbells

When the running clock reaches 8:00…

B.
For time:
100 Double-Unders
500 Meter Row
25 Strict Handstand Push-Ups to 4″”/2″ Deficit
500 Meter Row
100 Double-Unders

Compare results to June 6, 2018.

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:
Double Kettlebell Romanian Deadlift x 12 reps @3011
Rest as needed
Single-Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed

Strict Gymnastics Volume Accumulation Option
Six sets of:
Ring Support Hold x 20 seconds
Rest 15 seconds
Strict Toes to Bar x 10 reps
Rest 15 seconds
Ring Dip Hold x 20 Seconds
Rest 15 seconds
Strict Pull-Ups x Max Reps
Rest as needed

Mixed-Modal Conditioning Option
Six sets for times of:
60 seconds max Calorie Ski-Erg
60 seconds max Calorie Row
60 seconds max Calorie Assault Bike
60 seconds Sand Bag Bear Hug Hold (HEAVY)
Rest 2 minutes

*Make sure you record your results this week. You will want to compare them to next week’s fun.