June 16, 2020 – Invictus Athlete

Primary Training Session
Mobility & 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 Press from Receiving x 5 reps @ 2111

Build over the course of the five sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
(perform the push press, descend to bottom of OHS, then come up and repeat for two reps)

Building in weight – but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 12 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 2 reps @ 75% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Snatch

Perform a snatch pull to mid-thigh with a 2-second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps.

When the running clock reaches 12:00…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
Every 5 minutes, for 30 minutes (6 sets) for times:
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
20 Burpee Box Jump Overs (24″/20″)

D.
Four sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Immediately followed by…
Banded Press Downs x 30 reps
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds

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.
Five sets of:
Sandbag (or D-Ball) Over the Bar x 5 reps
Rest 60 seconds

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 5 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

B.
Two sets for max weight of:
75-Foot Harnessed Bear Crawl
Rest 3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.

C.
Three sets of:
Reverse Sled Drag x 100-150 feet
(as heavy as possible – no more than one stop per length)
Immediately followed by…
Bearhug Sandbag Carry x 100 feet
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

D.
600-Foot Prowler Sprint
(no stops, no walking)

Mixed-Modal Conditioning Accessory Option
Six sets for times of:
30/22 Calorie Bike Erg or Assault Bike
20 Double Kettlebell Front-Racked Squats (24/16kg)
15/10 Calorie Row or Ski-Erg
Rest 3 minutes

Hit these portions hard. Choose a kettlebell load that you can perform unbroken and make sure you sprint the final 15/10 calories.

Gymnastics Skills Accessory Option
A.
Static Handstand Hold Progressions
*Please note: Hands for static handstand hold should be straight, with middle fingers pointing directly away from the body and parallel to each other.

Every minute, on the minute, for 2 minutes (2 sets) of complex:
Kick to Handstand on Wall x 3 reps + Back-To-Wall Handstand Hold x 30 seconds
*Attempt to have your feet together before making contact with the wall, and make contact with the wall as softly as possible.

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps (FAST)
Interval 2 – Side Pressing Handstand Hold x 30 seconds

*Attempt to remove your foot from the wall and hold the static handstand as long as possible. Return to the wall when necessary to regain your balance.

Followed by. . .

One set of:
Finger Presses x 30 reps @ 2020

B.
Handstand Push-Up Progressions
If you are not familiar with the process of handstand push-up negatives, please watch this video prior to performing this section.

One set of:
Wall Slides x 15 reps @ 2020

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Handstand Push-Up Negative to 4″/8″ Deficit x 5 reps @ 50A1
*If at any time you begin to land hard on your head (without muscular control) remove 4″ of deficit. If the issue persists remove all deficit. If the issue still persists, go to Level One, Session Three, part “A” and start from the beginning, following Option 2 for all movements.

Followed by. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 1 rep @ 31X0 (1 second pause in headstand position)

Followed by. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Strict Handstand Push-Up x 3 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Headstand Kip to Handstand x 5 reps

C.
Ring Dip Progressions
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Option

x 10 reps
*Adding the scaling option will allow for full range of motion and quicker reps.
Interval 2 – Ring Pull-Ups (with false grip) x 3 reps @ 2020
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Full Support Hold x 20 seconds
Interval 2 – Catch Position Dips x 10 reps
Interval 3 – Reverse Dips on Box x 5 reps @ 2110

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following:

800 Meter Jog

When the running clock reaches 25:00, perform the following:

Complete for time:
60 Backpack Sumo Deadlifts
40 Back Pack Bear Hug Squats
20 Squat Cleans with Backpack

*Every 3 minutes, including 0:00 perform 200 Meter Run

When the running clock reaches 45:00, perform the following:

Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds

If this gets to hard to maintain position, just hold the position without rocking

Coaches Note:
Today you get the chance to go FAST!

Decide if you want to push the run so you can pace the reps of movements or you can do the opposite and pace the run so you go hard on when you get to your backpack.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 18:00, perform the following:

800 Meter Jog

When the running clock reaches 25:00, perform the following:

Complete for time:
40 Dumbbell Deadlifts (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
20 Hang Dumbbell Squat Cleans

*Every 3 minutes, including 0:00 perform 200 Meter Run

When the running clock reaches 45:00, perform the following:

Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds

If this gets to hard to maintain position, just hold the position without rocking

Coaches Note:
Today you get the chance to go FAST!

Decide if you want to push the run so you can pace the reps of movements or you can do the opposite and pace the run so you go hard on when you get to your dumbbells.