March 13, 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 8 minutes (4 sets):
Snatch Press from Receiving x 1 rep

Build to heavy.

Followed by…

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

Build to heavy.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″ Below the Knee @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%

C.
Three sets for max reps of:
60 Seconds of Rowing (for calories)
Immediately followed by…
60 Seconds of Burpees Over the Erg
Immediately followed by…
30 seconds of Deadlifts (225/155 lbs)
Rest 90 seconds

Primary Conditioning Session
Four rounds of:
25/18 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
25 Wall Ball Shots (30/20 lbs)
15 Kipping Handstand Push-Ups*

If you are not interested in competing in the Open, we would advise skipping the kipping handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

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:
Landmine Rows x 4-6 reps each
Rest as needed
Single-Arm Dumbbell Arnold Press x 6-8 reps
Rest as needed

B.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

C.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds
Banded March x 3 minutes
Rest 60 seconds

Assault Bike Conditioning Option

Twenty six sets of:
30 Second Assault Bike @ 75-80%
30 Second Assault Bike @ 50%

Gymnastics Skills Option

If you are not familiar with proper hand placement for handstand work, please watch this video.

A.
Spend 2 minutes working on a Static Handstand Hold.

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 40 reps
Interval 2 – Handstand Walk x 20 steps
*Mark where your toe starts and where your last step lands. The goal is to establish a consistent distance throughout your three sets. Once the third set is complete, measure the distance of your average distance for competitive reference. Knowing the average length of your steps can help you strategize your breaks during competition to avoid extreme fatigue and over-craning of the neck to find the end of a rep.
Interval 3 – Tempo Handstand Push-Up with 8″/4″ Deficit x 5 reps @ 52X1

B.
Followed by. . .

For 60 seconds, perform one set of:
Headstand Kip-Up to Handstand x max reps

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Kipping Handstand Push-Ups x max reps

C.
Every 10 seconds, for 2 minutes (12 sets) of:
Tempo Ring Dip x 1 rep @ 15X1

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Tempo Ring Dip x 1 rep @ 35X1

Immediately Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of complex:
Ring Dip x 5 reps + Push-Up to 8″ Deficit x 5 reps

D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Straight Leg Bottom Balance x 60 seconds
Interval 2 – Tuck-Up x 20 reps
Interval 3 – Elbow Plank x 60 seconds

Followed by. . .

For 60 seconds, perform one set of:
Backward Straddled Scoots x 6 meters (or 20 feet)