June 20, 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)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Reverse Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
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 as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%

C.
Three sets of:
Jerk Dips x 3 reps @ 90-95%
Rest as needed

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 15 seconds
Interval 2 – Catch Position Hold on Rings x 10 seconds

Followed by. . .

One set of:
Ring Dip Negatives x 6 reps @ 31A1

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 6 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 30A2

A.
“Gwen”
Complete sets of 15, 12 and 9 reps for max weight of:
Touch & Go Ground to Overhead
Rest 3 minutes between sets

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set.

B.
Two sets of:
100-Foot Yoke Carry
Rest 60 seconds
100-Foot Hand-Over-Hand Rope Pull
Rest 2-3 minutes

Work as heavy as possible without stopping in the 100 feet.

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 6-RM Bench Press

B.
Two sets of:
Decline Bench Press x Max Reps @ 90% of today’s 6-RM Bench Press
Rest 3-4 minutes

C.
Two sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch leg

Use at least 5-10 lbs more than you used on June 6, 2017.

D.
Three sets of:
Single-Arm Dumbbell Rows x 6 reps
Rest as needed

Be sure to pull the dumbbell to your hip, not to your chest.

Assault Bike Conditioning Option
Four sets of:
100/70 Calories of Assault Bike
Rest 2 minutes

Goal is to maintain the same pace as June 6, 2017 – when you did 4 minute efforts.