November 1, 2017 – Invictus Athlete

Primary Strength Session
A.
Take 15-20 minutes to build to today’s 2-RM Bench Press

B.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each leg)
(go heavy on these; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
Rest 60 seconds

C.
Three sets of:
150-Foot Farmer’s Carry with Max Weight
Immediately followed by. . .
150-Foot Sled Push with Max Weight
Immediately followed by. . .
400 Meter Run
Rest 3 minutes

D.
Two sets of:
Single-Arm Sloth Press

x 6 reps each arm
Rest 60 seconds

Primary Conditioning Session
A.
For time:
Run 1600 Meters (on Assault Runner or True Form if possible)
20 Back Squats (275/185 lbs)
100-Foot Handstand Walk

Rest until the running clock reaches 12:00, and then…

B.
For time:
Run 800 Meters (on Assault Runner or True Form if possible)
20 Front Squats (225/155 lbs)
100-Foot Handstand Walk

Rest until the running clock reaches 20:00, and then…

C.
For time:
Run 400 Meters (on Assault Runner or True Form if possible)
20 Overhead Squats (185/125 lbs)
100-Foot Handstand Walk

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 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

D.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Running Endurance Option
Four sets of:
60 seconds of Running (hard)
Rest 2 minutes

Followed by…

Three sets of:
2 Minutes of Running
Rest 60 seconds

Rowing Endurance Option
Every 5 minutes, for 30 minutes (6 sets) for times:
Row 500 Meters

Compare your results to October 4, 2017. Note your times for each of the 6 sets. Be aggressive, but keep your fastest and slowest times within 5 seconds of each other.

Gymnastics Skills Option
If you are not familiar with the False Grip for rings, please watch this video.

A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds
Interval 2 – Cast Swing x 3 reps
Interval 3 – Ring Pull-Ups Scaled with False Grip x 6-8 reps

B.
One set of:
Movement 1 – Snap Pulls x 10 reps
Movement 2 – Snap Pulls + Small Backswing x 5 reps
*The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the Snap Pull, causing a natural backward drift of your feet, then return the swing in the front where you performed the Snap Pull.

Rest 30 seconds, and then…

C.
For 60 seconds, perform one set of:
Pop Swing x max reps
*Though it may be easy to make these swings large, the intention of the exercise it to focus on aggressive hip extension with an open shoulder angle early in the swing. This swing should stay small, yet produce upward lift creating a “floating” feeling in the torso and a diagonal body position. Arms should stay behind the ears throughout the set.