July 9, 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 6 minutes (3 sets):
Snatch Press from Receiving x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep

Followed by…

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

Build to heavy.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ Below the Knee @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%

C.
Every two minutes, for 16 minutes (8 sets):
Full + Quarter Front Squat x 2 reps

Go as heavy as you can.

D.
Two sets of:
Glute Ham Raises x 8-10 reps
Rest as needed
Bulgarian Split Squats x 8 reps each leg @ 4011
Rest as needed

Primary Conditioning Session
Three sets of:
60 seconds of Max Calorie Assault Bike
60 seconds of Max Toes-to-Bar
60 seconds of Max Burpee Box Jump-Overs (24″/20″)
60 seconds of Max Double Unders
60 seconds of Max Calorie Row
60 seconds of Max Dumbbell Thrusters (55/35 lbs)
Rest 4 minutes

Compare total overall reps to last week, and let’s see what happens when we take out the 30 second rest period but increase your rest after each set.

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 7 minutes:
5 Supinated-Grip Bent-Over Barbell Rows*
10 second Max Effort Assault Bike Sprint

Go heavy on the bent-over rows!

When the running clock reaches 15:00…

B.
One set of:
400 Meter Bearhug Sandbag Carry*

*Perform 5 Sandbag Squats every 50 Meters.

C.
Three sets of:
100-Foot Harnessed Bear Crawl
Rest 2 minutes

THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.

D.
One set of:
200 Meter Sled Sprint

Assault Bike Conditioning Option
Every minute, on the minute, for 8 minutes:
15 Seconds of Assault Bike @ 95%

Rest 3 minutes, and then repeat for another 8 minutes. Note total calories for both sets.

Running Endurance Option
Five sets of:
Run 200 Meters @ 80% of 1-Mile Pace
Rest 60 seconds
Run 200 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 200 Meters @ 100% of 1-Mile Pace
Rest 60 seconds