March 6, 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 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch 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 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

Followed by…

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

C.
Three sets for max reps of:
60 Seconds of Deadlifts @ 30-35% of 1-RM Deadlift
Immediately followed by…
45 Seconds of Dumbbell Push Press (50/35 lbs)
Rest 15 seconds
30 Seconds of Assault Bike (for calories)
Rest 2 minutes

Primary Conditioning Session
Three rounds for time of:
500 Meter Row
10 Bar Muscle-Ups
50-Foot Handstand Walk
10 Kipping Handstand Push-Ups to 4″/2″ Deficit*
50-Foot Handstand Walk

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:
Kettlebell Rows x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Upright Rows x 10 reps
(place a towel through the handle of the kettlebell and hold on each end of the towel while you upright row)
Rest as needed

B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest 60 seconds
Banded Leg Curls x 40 reps @ 1010
Rest 60 seconds

Assault Bike Conditioning Option
Twenty four (24) sets of:
30 Seconds of Assault Bike @ 75-80%
30 Seconds of Assault Bike @ 50%

Gymnastics Skills Option
A.
If you are not familiar with the rising to rowing muscle-up technique, please watch this video.

Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Ring Swing x 8 reps
Interval 2 – Pop Swing x 8 reps
*Start the pop swing from a dead hang (no cast swing) and do not allow the body to swing higher than 45 degrees on either the forward or backswing.
Interval 3 – Supine Snap Pull Swing x 8 reps

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Mounting Ring Muscle-Up x 4 reps
*Rest 5 seconds between reps.
Interval 2 – Ring Muscle-Up x 3-5 reps
*Attempt to catch the dip as high as possible. Keep eyes focused on a point head height in front of you throughout the reps.

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 15 reps
Interval 2 – Single-Leg Rowing Muscle-Up to Catch x 6-8 reps

D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit x 15 reps
Interval 2 – Elbow Jack x 30 reps
Interval 3 – L-Sit on Parallettes x 45 seconds

Followed by. . .

One set of:
Toes-To-Bar Candlestick Press x 6-8 reps
*Pause at the completion of the toes-to-bar, the top of the candlestick press, again at the toes-to-bar, then return to a long hang before continuing to your next rep.