June 29, 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 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses

Build over the course of the 5 sets to something heavy-ish for this complex.
Same as last week, try to build a little heavier.

B.
Every 2 minutes, for 14 minutes (7 sets) of:
Snatch Deadlift + Snatch from 2″ Below the Knee

Keep the snatch deadlift slow and controlled – I want to see a 3-4 second smooth ascent, paying attention to your weight distribution and positioning throughout the ascent to the hips; then back the barbell down to 2″ below the knee and pause for a count of “one one-thousand” and snatch. Build to today’s heavy over the course of the seven sets, but do not deviate from the tempo prescription.

C.
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these with the same weight you finished with on the portion above.

D.
Front Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90%
*Set 7 – Max Reps @ 85%
Rest 2 minutes between sets

Primary Conditioning Session
Four sets for times of:
500 Meter Row
*Front Squat*
15 Bar-Facing Burpee
9 Muscle-Ups
20/15 Calories of Assault Bike
Rest 4 minutes

*Front Squats*
Set 1: 21 reps @ 165/115 lbs
Set 2: 15 reps @ 205/145 lbs
Set 3: 9 reps @ 245/175 lbs
Set 4 6 reps @ 285/205 lbs

Barbell starts from the floor.

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.
Every minute, on the minute, for 8 minutes:
5 Max Effort Jumps
5 Supinated-Grip Bent-Over Barbell Rows*

Jumps: The point here is to get to max power. You can choose to jump over something for height and/or distance, broad jump for max distance, box jump for max height, etc.
Rows: Need to go heavy, if you can do 5 reps throughout the workout, the weight was too low.

When the running clock reaches 12:00…

B.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift @ 25% of 1-RM Deadlift
Rest 60 seconds

C.
Three sets of:
100-Foot Overhead Yoke Carry (Max Weight)
Immediately followed by. . .

100-Foot Hand Over Hand Rope Pull
Immediately followed by. . .

Sandbag Carry (Max Distance)
Rest 3 minutes

Grab a heavy sandbag (hopefully 50% of your deadlift) and carry it (in a bear hug) for a max distance. We are shooting/hoping for at least 100-Feet.

D.
One set for completion:
200 Meter Sled Sprint

DO NOT WALK – I don’t care how much it hurts. Sprint, sprint, sprint.

Assault Bike Conditioning Option
Every 5 minutes, for 30 minutes (6 sets) of:
Assault Bike x 20% of 20 Minute Max Calorie Total

Rest the remaining time when you have reached 20%

Gymnastics Accessory Option
Four sets of:
Nose-to-Wall Handstand Hold x 30 seconds
Rest as needed
Supinated-Grip Strict L-Pull Ups x 3-5 reps
Rest as needed
Pistol Hold x 20 Seconds Right Leg
Rest as needed
Pistol Hold x 20 Seconds Left Leg
Rest as needed