September 4, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Six sets of:
Halting Clean Deadlift + Hang Clean @ 80%
Rest as needed

C.
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets) of:
Split Jerk with Pause x 2 reps @ 65-75%
(pause for 2 seconds in power position, then drive through the barbell; reset and repeat, and on the second repetition hold the receiving position for 2 seconds before recovering)

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 2 reps @ 75-85%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Primary Conditioning Session

Three sets for time of:
6 Rope Climbs
100-Foot Sled Push (Heavy)
12 Sandbag Cleans (150/100 lbs)*
100-Foot Sled Push (Heavy)
Rest 3 minutes

If you do not have access to a sandbag perform 20 x 70/50 lb Alternating Dumbbell Snatches – but we would strongly suggest purchasing or making yourself a sandbag as the loading of a sandbag is extremely helpful as a training tool.

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
Three sets of:
Waiter’s Carry x 100 Feet each arm
Rest 60 seconds
Suitcase Hold x 60 seconds each arm
Rest 60 seconds

For both of these movements, go as heavy as possible!

Aerobic/Gymnastics Skills Option

Every 3 minutes, for 21 minutes (7 sets):
400 Meter Run
50-Foot Handstand Walk
Max Reps Bar Muscle-Ups

Complete as many bar muscle ups possible in the remaining 3 minutes. When the clock reaches 3 minutes, start your next 400 meter run.