June 26, 2018 – Invictus Athlete

Primary Strength Session

Mobility and Activation
Foam Roll IT Band
Foam Roll Adductors
Lacross Ball Glutes

Followed by…

Two sets of:
Bent Knee Iron Cross x 10 reps
Rollover into V-Split x 10 reps
Rocking Frog Stretch x 30 – 60 seconds
Fire Hydrant Circles x 10 reps each direction each leg
Mountain Climbers x 10 each leg (hold each position for 3-5 seconds)
Cossack Squat x 10 reps

A.
Three sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

Goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean

Build to today’s heavy complex.

C.
Every 2 minutes, for 16 minutes (8 sets):
Power Jerk x 1 rep

*Sets 1-2 = @ 85% of 1-RM
*Sets 3-4 = @ 90% of 1-RM
*Sets 5-6 = @ 95% of 1-RM
*Sets 7-8 = @ 95+% of 1-RM

Primary Conditioning Session
Complete rounds of 21, 15 and 9 reps for time of:
Burpees Over the Dumbbell
Alternating Dumbbell Snatches (70/50 lbs)
Calories of Assault Bike

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:
Half Kneeling Med Ball Slam to Right x 10 reps
Right Side Plank x 45 seconds
Rest 60 seconds
Half Kneeling Med Ball Slam to Left x 10 reps
Left Side Plank x 45 seconds
Rest 60 seconds

*MB Slam is over the knee that is not on the ground.

B.
Five sets of:
Dumbbell Hammer Curl x 5 reps
Rest 30 seconds
Dumbbell Triceps Extension x 5 reps
Rest 60 seconds

Aerobic/Gymnastics Option

Six sets of:
90 Seconds of Assault Bike @ 70/63 rpm or more
50-Foot Handstand Walk
4-6 Muscle Ups
Rest 60-90 seconds

Rowing Endurance Option
Eight sets for distances:
2 Minutes of Rowing
Rest 60 seconds

Please note how many meters you achieve in each of the sets. Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.