July 10, 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 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the four sets.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 50-55%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch + Hang Snatch @ 60-65%

Followed by…

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

Followed by…

Take 15-20 minutes to build to today’s 1-RM Snatch

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 minute, on the minute, for 6 minutes:
Back Squat x 3 reps @ 80%

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 8 reps
Interval 2 – Handstand Walk to Wall x 3 meters + Back-To-Wall Handstand Marching x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Freestanding Handstand Marching x max reps (accumulate reps throughout several attempts if necessary)

A.
For time:
40 Calories of Assault Bike
30 Bar-Facing Burpees Over the Barbell
20 Hang Squat Snatches (135/95 lbs)

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.
One set of:
Tuck Rocks x 100 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Single-Arm Hand Plank x 30 seconds (right arm)
Interval 2 – Single Arm Hand Plank x 30 seconds (left arm)
Interval 3 – Lalanne Push-Up

x 5 reps

Followed by. . .

One set of:
Seated Piked Double Leg Lifts x 30 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:
Single-Arm Overhead Dumbbell Press x 6 reps each arm @ 2111
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds

B.
Three sets of:
Death March x 20 Steps @ 2011
immediately followed by…
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat
Rest as needed

Aerobic/Gymnastics Skills Option
Every minute, on the minute, until you fail to make your reps within the minute:
Minute 1 – 1 Muscle-Up + 1 Strict Handstand Push-Up
Minute 2 – 2 Muscle-Ups + 2 Strict Handstand Push-Ups
Minute 3 – 3 Muscle-Ups + 3 Strict Handstand Push-Ups
Minute 4 – 4 Muscle-Ups + 4 Strict Handstand Push-Ups
Minute 5 – 5 Muscle-Ups + 5 Strict Handstand Push-Ups
Minute 6 – 6 Muscle-Ups + 6 Strict Handstand Push-Ups
Minute 7 – 7 Muscle-Ups + 7 Strict Handstand Push-Ups
Minute 8 – 8 Muscle-Ups + 8 Strict Handstand Push-Ups
Minute 9 – 9 Muscle-Ups + 9 Strict Handstand Push-Ups

If you complete 5 rounds or less within the minute, rest a minute, then go back down the ladder. If you complete all 9 minutes…you’re done.

Rowing Endurance Option
Four sets for times of:
Row 750 Meters
Rest 2 minutes

See if you can keep these at the same paces you performed last week’s sets.