May 17, 2019 – Invictus Athlete

Primary Training 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.
Four sets of:
Front Squat x 4 reps @ 80% of your 1-RM
Rest 2 minutes

B.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk

Build to today’s heaviest set.

C.
Four sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 2 minutes between sets

D.
Four rounds for time of:
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
20 Alternating Dumbbell Snatch (50/35 lbs)

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:
Reverse Hypers x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds

*If you don’t have access to a reverse hyper please perform band pull-throughs.

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1
Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1
Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way
Minute 4 – Nose to Wall Handstand Hold x 45 seconds
Minute 5 – Band Pull-Aparts x 10 reps @ 2020

C.
Every 5 minutes, for 15 minutes (3 sets):
8 Alternating Barbell Reverse Lunge @ 50% of 1RM Back Squat.
15 Goblet Squats (Heavier than last week)
20 Front-Racked Walking Lunges (Light)

Assault Bike Conditioning Option
Every 5 minutes, for 25 minutes (5 sets) for time and calories:
15 Bar-Facing Burpees
15 Thrusters (115/75 lbs)
60 seconds of Assault Bike (for max calories)

Note the total time for each set including the 60 seconds of Assault Bike AND the total calories per set.

Aerobic/Gymnastics Option
For time:
1000 Meter Row
4000 Meter Bike Erg
1000 Meter Row

*Every 2 minutes, including 0:00…you must perform a 50-Foot Handstand Walk.

The handstand walk should be something that you can confidently hit unbroken for the first few rounds; modify accordingly.