June 27, 2017 – 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
Hindu Push-Ups x 10 reps
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Kettlebell Windmill x 5 reps each side
Rest as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 60-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80-85%

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”

D.
Build to today’s 8-RM Single-Arm Overhead Press with Barbell each arm
(focus on lats and pecs through the movement; on the descent you should feel activation through lats and inner obliques – similar to doing lat pulldowns; on the way up, create internal torque and activate your external obliques)

Primary Conditioning Session
Gymnastics Skills Warm-Up
One set of:
Rocking Box Bridge x 15 reps

Followed by. . .

One set of:
Kick-Up to Handstand on Wall x 10 reps
*These should be quick reps and feel as consistent as possible. Make sure your arms are fully extended while on the wall.

Followed by. . .

For 60 seconds, perform one set of:
Strict Handstand Push-Up (singles) x max reps
*Start standing between each rep and insure full extension at the top of each rep before kicking back down. These reps should feel identical in movement until the set is finished.

Followed by. . .

For 2 minutes, perform one set of:
Headstand Kip to Handstand x max reps

A.
For time:
21 Strict Handstand Push-Ups
21 Back Squats (225/165 lbs)
21 Burpees Over the Barbell
15 Strict Handstand Push-Ups to 4″/2″ Deficit
15 Front Squats (225/165 lbs)
15 Burpees Over the Barbell
9 Strict Handstand Push-Ups to 8″/4″ Deficit
9 Overhead Squats (225/165 lbs)
9 Burpees Over the Barbell

B.
Two sets for max load:
200-Foot Farmer’s Carry
(as heavy as possible; turn every 50-feet)
Rest 60 seconds
200-Foot Reverse Sled Drag
Rest 3 minutes

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:
Single-Leg Hip Thrusts x 8 reps each leg @ 20X1
Rest 90 seconds
100-Foot Harnessed Sled Pull (heavy)
Rest 90 seconds

B.
Three sets of:
Supine Ring Row x 10 reps @ 2111
(get as horizontal as possible)
Rest as needed

Assault Bike Conditioning Option
Four sets of:
8 Minutes of Assault Bike
Rest 5 minutes

Goal is to maintain the same pace as June 20, 2017 – when you did 100/70 Calorie efforts