June 26, 2017 – 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 5 reps @ 2111

Build over the course of the five sets.

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Press + Overhead Squat with Pause) x 2 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for two reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for two reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 1 rep
(pause for 2 seconds in the bottom position after each snatch balance)

Build to today’s heavy snatch balance.

B.
Four sets of:
Power Snatch x 1 reps @ 75-80%
Rest 2 minutes

C.
Three sets of:
Snatch x 1 rep @ 90%
Rest 2 minutes

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

E.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-73%

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 30 seconds
Interval 2 – Wall-Facing Single Leg Thigh Taps

x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Donkey Kicks x max reps

A.
For time:
12 Thrusters (185/135 lbs)
4/3 Legless Rope Climbs (15′)
9 Thrusters
3/2 Legless Rope Climbs
6 Thrusters
2/1 Legless Rope Climbs

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

C.
One set of:
Tuck Rocks x 100 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 6-8 reps
Interval 2 – Hand Plank Arch/Hollows

x 6-8 reps

Followed by. . .

One set of:
Hollow Body Bounces x 100 reps

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:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

B.
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

If you don’t have access to a reverse hyper please perform band pull-throughs.

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball (heavier than last week)
Rest 2 minutes

Aerobic/Gymnastics Skills Option
Three sets for times of:
Row 500 meters
20 Toes to Bar
60 Double-Unders
80-Foot Handstand Walk
Run 800 Meters
Rest 4 minutes

Perform the handstand walks in a minimum of 20-foot segments. If you fall within a 20-foot segment, start back at the last increment.

Rowing Endurance Option
Five sets for meters of:
3 Minutes of Rowing
Rest 60 seconds