July 30, 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 16 minutes (8 sets):
Snatch from Blocks x 1 rep

Build over the 8 sets from approximately 70% or your 1-RM Snatch to today’s heavy single from blocks.

C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

Compare results to June 4, and if possible, make all sets heavier.

D.
Three sets of:
Sumo Stiff Leg Deadlift x 8 reps @ 2011
Rest as needed

E.
Two sets of:
Banded Good Mornings x 50 reps
Rest 60 seconds

Primary Conditioning Session
Complete as many rounds and reps as possible in 20 minutes of:
20 Dumbbell Thrusters (50/35 lb DBs)
20 Burpee Over Dumbbell
20 Chest-to-Bar Pull-Ups

Compare results to June 18, 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
A.
Every minute, on the minute, for 6 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent Over Barbell Rows

You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.

B.
Three sets of:
Dumbbell Z Press x Max Reps*
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2 minutes

*We are shooting for a weight that allows you to get about 12 reps. Sitting on the floor, extend your legs in front of you (feet together if possible) and press the Dumbbells overhead.

C.
Three sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .
Sandbag Squats x Max Reps
(pick a weight that will allow you to perform approximately 15 reps)
Rest 90 seconds

D.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .
30/20 Calorie Assault Bike

“Once you stop on the sled sprint – that also includes walking – you are done and not allowed to continue that day. That should make you very angry – and push harder next time.” – Julien Pineau

Assault Bike Conditioning Option
Twenty sets of:
30 seconds of Assault Bike @ 75%
Rest 30 Seconds

Running Endurance Option
Three sets of:
Run 200 Meters @ 100% of 1-Mile Pace
Rest 60 seconds
Run 200 Meters @ 100% of 1-Mile Pace
Rest 60 seconds
Run 400 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 800 Meters @ 80% of 1-Mile Pace
Rest 3 minutes