November 6, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 90%

C.
Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Sets 4-5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%
*Set 7 = 2 reps @ 85%

D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 8 minutes (4 sets):
Back Squat x 3 reps @ 90%

Primary Conditioning Session
Every 4 minutes, for 28 minutes (7 sets):
20/15 Calorie Row
15 Burpees Over Erg
10 Chest-to-Bar Pull-Ups
8 Strict Handstand Push-Ups to 2″/0″ Deficit

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.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
Dumbbell Strict Press (heavy for 5-6 reps)
immediately followed by…
Max Rep Dumbbell Push Press (as Julien would say “Stop when your arms fall off”)
Rest 2 minutes

C.
One set of:
200 Meter Sled Sprint
immediately followed by…
400 Meter Sandbag Carry

On the carry, make sure you breathe through your nose. No mouth breathing allowed. If you feel yourself panicking a bit, take 3 breaths through the mouth and switch right back to nose breathing.

D.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raises
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

Assault Bike Conditioning Option
Four sets for calories of:
4 Minutes of Assault Bike
Rest 3 minutes

Last week you all did “Power Hungry” – our 3 minute max effort test. This week, your goal is to achieve that same number of calories in 4 minutes for each of the four sets.

Gymnastics Skills Option
A.
Six sets for times of:
1 Legless Rope Climb (15′)
60-Foot Handstand Walk (30′ down & back)
1 Legless Rope Climb (15′)
Rest 2 minutes

The goal here is speed. You should be trying to move fast enough that you get speed wobbles. Figure out not just how to move through these sets, but also how to do so quickly!

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Toes-To-Rope x 8 reps
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 15 seconds
Interval 3 – Straight Body Crunches x 15 reps

C.
One set of:
Bouncing Knees-To-Chest x 50 reps