March 1, 2016 – Invictus Athlete

Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Ten sets:
60 second Sled Push (light to moderate weight)
Rest 2 minutes

*Sled push should be one continuous effort with no stops. Do not load it so heavy that you cannot maintain movement for 60 seconds.

Session Two
A.
Every 2 minutes, for 24 minutes (12 sets):
Jerk
*Sets 1-2 – 2 reps @ 65-70%
*Sets 3-4 – 2 reps @ 70-75%
*Sets 5-6 – 2 reps @ 75-80%
*Sets 7-8 – 1 rep @ 80-85%
*Sets 9-10 – 1 rep @ 85-90%
*Sets 11-12 – 1 rep @ 90-95%

B.
Three sets for times of:
20/15 Calories of Assault Bike
15 Deadlifts (275/185 lbs)
15 Toes to Bar
Rest 3 minutes

C.
Three rounds for time of:
100 Double-Unders
100-Foot Handstand Walk

D.
Three sets of:
Dumbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Ring Biceps Curls x 12 reps @ 2021
Rest 45 seconds
Band Pull-Aparts x 30 reps
Rest 45 seconds