June 27, 2018 – Invictus Athlete

Primary Strength Session

A.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 62.5%
Rest 2-3 minutes

B.
Three sets of:
Strict Stationary Dips x Max Reps @ 2011
Rest as needed

C.
Three sets of:
Dumbbell JM Press x 8 reps
Rest as needed

D.
Three sets of:
Back Squat x 10 reps @ 67.5%
Rest 2-3 minutes

E.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @ 3011
Rest as needed
Single-Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed

Primary Conditioning Session

A.
Three rounds for time of:
100 Double-Unders
21 Deadlifts (225/155 lbs)
15 Toes-to-Bar

Rest 3 minutes, and then. . .

B.
For time:
30/25 Calorie Row
30 Pull-Ups
20/15 Calorie Row
20 Pull-Ups
10 Calorie Row
10 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.
Three sets of:
Barbell Glute Bridges x 12-15 reps @ 35-40% of 1-RM Deadlift
Rest as needed

B.
Three sets of:
Glute Ham Raises x 8 reps
Rest 90 seconds

Strict Gymnastics Volume Accumulation Option

A.
Two sets for max reps:
60 seconds of Strict Handstand Push-Ups to 4″”/2″” Deficit
Rest 60 seconds

B.
Two sets for max reps:
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds

C.
Two sets for max reps:
60 seconds of Push-Ups
Rest 60 seconds

Mixed-Modal Conditioning Option
Complete as many rounds and reps as possible in 30 minutes of:
1 L-Sit Legless Rope Climb (start in an L-Seated position and hold that position as you ascend the rope) + 1 Rope Climb (with legs)
100-Foot Sandbag Carry (150/100 lbs)
20 Sandbag Squats (150/100 lbs)
100 Foot Sandbag Carry (150/100 lbs)
400 Meter Run