July 3, 2017 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

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.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the five sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps
(pause in the receiving position for 2-3 seconds)

Build in weight, but focus on speed and stability.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50-60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 70-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80-85%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Snatch x 1 rep @ 90%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 80-85%

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. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Handstand Push-Up Pause Descents x 4 reps

Pause at 3/4, 1/2, 1/4 and 2″ above the floor, thouch your head and press back up into the handstand.

A.
Two rounds for time of:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
50-Foot Overhead Walking Lunges (185/135 lbs)
Run 400 Meters

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Single-Arm Hand Plank x 60 seconds (30 seconds each arm
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps

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:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

Same as last week, but now you’re more accustomed to movements, so increase loading.

B.
Three sets of:
Single-Leg Reverse Hyper x 15 reps each @ 1011
Rest as needed
Face Pulls x 15-20 reps @ 1111
Rest as needed

Aerobic/Gymnastics Skills Option
Three sets of:
Row 750 Meters
75-Foot Handstand Walk (in 25-foot unbroken segments)
7 Unbroken Ring Muscle-Ups
Run 400 Meters

If you know that you cannot perform 7 unbroken muscle-ups, aim for as large a set as possible, then a 15 second rest and another large set – or until you get to 7 muscle-ups.

Rowing Endurance Option

Three sets for times of:
Row 1000 Meters
Rest 4 minutes