June 8, 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 6 minutes (3 sets) of:
Snatch Press from Receiving x 4 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Drop Snatch x 1 rep

B.
Build to today’s heavy Snatch from High Blocks – the barbell should be at mid-thigh in the starting position.

Followed by…

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

Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.

C.
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 – 6 reps @ 75%
*Set 7 – 6 reps @ 70-75%
Rest 2 minutes between sets

Primary Conditioning Session
Three sets for times of:
400 Meter Run
30 Wall Ball Shots (30/20 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Bar Muscle-Ups
30/20 Calorie Assault Bike
Rest until fully recovered (at least 4 minutes)

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

B.
In 12 minutes build to today’s 3-RM Sumo Deadlift

Perform these barefoot and create strong external torque. Do not let the plates bounce off the floor; find tension and then accelerate the barbell up. Use straps if you need to, but do not use a mixed-grip.

C.
Two sets of:
Conventional Deadlift x Max Reps @ 75% of 1-RM
Immediately followed by. . .
Heavy Sandbag Carry for max distance
Rest 90 seconds

Carry the sandbag until your glutes and hammies cramp or you start to slow down and make that funny wiggle walk. The benchmark on this is 50% of your max deadlift. You should be able to do at a MINIMUM 50% (if you cannot, work on it!).

D.
200 Meter Sled Sprint

One time, all out sprint…DO NOT WALK – I don’t care how much it hurts. Sprint, sprint, sprint. Better die trying at 150m than walking to the finish line.

Assault Bike Conditioning Option

For max calories:
20 Minutes of Assault Bike

*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the twenty minutes. Be aggressive when choosing a goal pace to be able to hold.

Gymnastics Accessory Option
Four sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supinated-Grip Strict L-Pull Ups x 3-5 reps
Rest 60 seconds
Handstand Walk x 50 Feet
Rest 60 seconds
Rope Climb x 2 ascents
Rest as needed

Focus on relaxing your breathing when you are upside down. This is not for time at all and not meant to be rushed through.