June 18, 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 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

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

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 12 minutes (6 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

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

C.
Every two minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1

Build to today’s 1-RM, strictly following the prescribed tempo.

Immediately followed by…

Every two minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1

*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM

D.
Three sets of:
Bulgarian Split Squats with KB/DB Farmer’s Carry x 8-10 reps each leg @ 2111
Rest as needed
GHD weighted Hip Extension x 12 reps @ 2111
Rest as needed

Primary Conditioning Session
Complete as many rounds and reps as possible in 20 minutes of:
20 Dumbbell Thrusters (50/35 lbs)
20 Burpees Over the Dumbbells
20 Chest-to-Bar Pull-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.
“Sally Up” Sandbag (or Medball) Shoulder Press

You all know this one. Put “Flower” by Moby on and press the medball/sandbag up every time you here “Sally Up” and lower it on the “Sally Down”. You are holding the medball/sandbag in a press position the rest of the time.

When the running clock reaches 10:00…

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
(Shooting for 15 reps. If you get more than that it’s too light!)
Rest 90 seconds

D.
One set of:
200 Meter Sled “Sprint” & Jumping Air Squats

Do not walk on the sled sprint, give it all you have and keep your feet moving. Once you reach the 200 meter mark, do as many jumping air squats as possible.

Assault Bike Conditioning Option
Ten sets of:
2 Minutes of Assault Bike @ 80%
Rest 60 seconds

Running Endurance Option
For distances:
1 Minute of Running @ 85+%
30 seconds of Running @ recovery pace
2 Minutes of Running @ 85+%
60 seconds of Running @ recovery pace
3 Minutes of Running @ 85+%
90 seconds of Running @ recovery pace
4 Minutes of Running @ 85+%
120 seconds of Running @ recovery pace
3 Minutes of Running @ 85+%
90 seconds of Running @ recovery pace
2 Minutes of Running @ 85+%
60 seconds of Running @ recovery pace
1 Minute of Running @ 85+%