September 20, 2017 – Invictus Athlete

Primary Strength Session
A.
Three sets of:
Tempo Bench Press x 6-8 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6-8 reps each @ 31X1
Rest 90 seconds after each leg

Use the same weight used last week for these exercises, and aim to hit the high side of the rep range; don’t settle for six reps.

Followed by…

One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 65% of today’s working weight
Rest 90 seconds after each leg

B.
Five sets of:
60 second Sled Push
Rest 60 seconds
Reverse Sled Drag back to starting position
Rest 4 minutes

This should be heavy. You should be able to move for 60 seconds without stopping for the first two sets…but it should be a 50/50 chance that you won’t make it on the next two.

C.
Two sets of:
150-Foot Overhead Yoke Carry
(drop and turn every 50-feet; try to use the same weight you used for last week’s 100-foot increments)
Rest as needed

Primary Conditioning Session
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
40 Kettlebell Swings (32/24 kg)
30 Strict Handstand Push-Ups
20 Box-Facing Burpee Box Jump-Overs (24″/20″)
10 Muscle-Ups

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.
Build to today’s 3-RM Strict Pull-Up

Followed by…

Five sets of:
3 Strict Pull-Ups @ 70% of today’s 3-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

B.
Three sets of:
Dumbbell Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Kettlebell Biceps Curls x 15 reps @ 30X0
Rest 90 seconds

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
Eight sets of:
200 Meter Sprint @ 90-95%
Rest 2-3 minutes in between

Rowing Endurance Option
Eight sets for times of:
Row 300 Meters
Rest 2 minutes

Your goal is to hold the same pace you held last week for the 250 meters.

Gymnastics Skills Option
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 5 reps
Interval 2 – Pop Swing x 4 reps

If you are not familiar with the False Grip for rings, please watch this VIDEO.
If you are not familiar with the Cast Swing, please watch this VIDEO.

B.
Every 20 seconds, for 60 seconds (3 sets) of complex:
Shove Pop Swing x 2 reps

C.
Every 20 seconds, for 60 seconds (3 sets) of:
Mounting Ring Muscle-Up x 1 rep