July 6, 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 10 minutes (5 sets):
Snatch Push Press + 2 Overhead Squats

Build to today’s heavy.

B.
Six sets of:
Snatch Lift-Off + Snatch
Rest 2 minutes

For the lift off, pause for a count of “one one-thousand, two one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.

Followed by…

C.
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the lift-off + snatch.

D.
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 92-95%
Rest 2 minutes between sets

Primary Conditioning Session
Every 6 minutes, for 18 minutes (3 sets):
30/20 Calorie Ski Erg or Row
20 Chest-to-Bar Pull-Ups
10 Squat Snatches (155/105 lbs)
5 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.
Three sets of:
Dumbbell Press x Max Reps (aim for 15 reps)
Immediately followed by. . .
Push-Ups x Max Reps (any pause at the top or bottom means that the set is over)
Immediately followed by. . .
100-Foot Hand Over Hand Rope Pull
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Sandbag Front Squats
50-Foot Sandbag Carry (Bearhug)
5 Sandbag Presses
50-Foot Sandbag Carry (Bearhug)

Sandbag Front Squats and Push presses

tutorial, just add the carries

C.
60 seconds max rep air squats & 200 meter Sled Sprint

Find a fast pace on the air squats and maintain it. Inhale through your nose on the way down and exhale through your mouth on the way up.

Assault Bike Conditioning Option
Every 7 minutes, for 28 minutes (4 sets) of:
Assault Bike x 30% of 20 Minute Max Calorie Total

Rest the remaining time when you have reached 30%

Gymnastics Accessory Option
Three sets of:
*Hip Taps x 30 seconds
Rest as needed
Bar Muscle Ups x 30 seconds
Rest as needed
Reverse Handstand Walk x 30 seconds
Rest as needed

*These are similar to shoulder taps except you will reach all the way up (same arm same hip) and touch your hip. Practice shifting your weight from arm to arm.