July 27, 2019 – Invictus Athlete

Primary Training Session
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)

followed by…

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

A.
Three rounds, not for time, of:
50 Heavy Rope Double-Unders
Freestanding Handstand Hold x 3 Attempts for max time
30 Second L-Sit Hold
25-Foot Handstand Walk

This is not for time, just to get you moving. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time today to improving these sometimes neglected skills.

B.
Five sets of:
Tempo Bench Press x 2 reps @ 21X1
(your goal this week is to establish a 3-RM: slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Dumbbell or Kettlebell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
(hold by your sides the heaviest dumbbells or kettlebells you can handle; stick to the tempo!)
Rest 90 seconds after each leg

C.
For time:
Run 1600 Meters (on Assault Runner or True Form if possible)
60 Pull-Ups
10 Hang Power Cleans (245/165 lbs)

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

D.
For time:
Run 800 Meters (on Assault Runner or True Form if possible)
30 Chest-to-Bar Pull-Ups
20 Ground to Overhead (195/115 lbs)

Rest until the running clock reaches 30:00, and then…

E.
For time:
Run 400 Meters (on Assault Runner or True Form if possible)
15 Bar Muscle-Ups
30 Thrusters (145/95 lbs)

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.
Four sets of:
30-45 second Chin-Over-Bar Hold
Dumbbell Z-Press x 8-10 reps @ 2111
30-45 second Dead Hang Hold
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 2 minutes

B.
Every minute, on the minute, for as many minutes as possible…
120-Foot Sled Sprint

Select the heaviest weight at which you can perform the first set in 10-12 seconds. The complete as many as possible on the minute until you can no longer complete your set in 15 seconds or less.

Running Endurance Option
Warm-Up
10 minute Run @ 65-70% effort

Followed by. . .

Ten sets of:
45 second Hill Sprint
Rest 3 minutes

*Goal is to match distances from June 22, 2019.