September 27, 2017 – Invictus Athlete

Primary Strength Session
A.
Four sets of:
Tempo Bench Press x 4-6 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; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavy!)
Rest 90 seconds

Followed by…

B.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)

C.
Four sets of:
50-Foot Overhead Yoke Carry
(build to as heavy as possible)
Rest as needed

D.
Five sets of:
200-Foot Harnessed Sled Drag (forward)
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

Primary Conditioning Session
Every 7 minutes, for 35 minutes (5 sets) for times:
30/20 Calories of Rowing
30 Wall Ball Shots (30/20 lbs)
15 Strict Handstand Push-Ups to 4″/2″ 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.
Three sets of:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 30 reps @ 2010
Rest as needed

B.
Three sets of:
Diamond Push-Ups x 20-30 reps @ 2011
Rest 60 seconds
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed

C.
Four sets of:
Kettlebell Biceps Curls x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed

Gymnastics Skills Option

A.
If you are not familiar with the No Zone, please watch this VIDEO.
If you are not familiar with the Rising Muscle-Up to Rowing Muscle-Up technique, please watch this VIDEO.

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Supine Snap Pull Swings x 5 reps
Interval 2 – Snap Pulls x 10 reps
Interval 3 – Pop Swing x 5 reps

B.
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Rowing Transition Lifter Swing x 1 rep
Interval 2 – Rowing Ring Muscle-Up x 1 rep
(please utilize the Cast Swing for each interval)

C.
Every 30 seconds, for 2 minutes (2 sets) of:
Tempo Ring Dips x 4 reps @ 31X0

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Catch Position Knees-To-Chest x 15 reps
Interval 2 – Full Support Hold x 20 seconds

Rowing Endurance Option
Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 200 Meters
Rest 3 minutes

Try to establish an aggressive 500 meter pace, and then hold that same pace for your 300 and 200 meter intervals.

Running Endurance Option
Every 2 minutes, for 20 minutes (10 sets), complete:
45 second sprint
Rest the remainder of the time
(Cover as much distance as possible)