July 17, 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 four sets.

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep

Build in weight over the course of the ten sets to today’s heavy single.

B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)

Followed by…

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 75%, 80%, 85%

C.
Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

D.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Knees-Up Options x 5 reps
*The goal is to successfully get your knees to the bar. If this is too difficult, scale down.
Interval 2 – Muscle-Up Bar Pull x 8 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 4 reps
Interval 2 – Roll-Over Pull-Over x 4 reps

A.
Three rounds for time of:
10 Snatches (135/95 lbs)
15 Bar-Facing Burpees Over the Barbell
20 Chest-to-Bar Pull-Ups

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:
Interval 1 – V-Up to V-Sit x 12 reps
Interval 2 – Med Ball Alligator Crawls x 6 meters
Interval 3 – Straight Body Ceiling Reaching Crunches x 20 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 Barbell Press x 6 reps each arm @ 2111
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(stick to the tempo – we want the time under tension)
Rest 90 seconds

B.
Three sets of:
Zercher Hold Reverse Lunge x 10-12 reps
Rest 60 seconds
100-Foot Single-Arm Reverse Sled Drag (Left arm)
Rest 60 seconds
100-Foot Single-Arm Reverse Sled Drag (Right arm)
Rest 2 minutes

C.
One set of:
4 Minutes of Banded March while Holding Sandbag/Ball

Aerobic/Gymnastics Skills Option
Four sets of:
Run 400 Meters
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
Run 400 Meters
50-Foot Handstand Walk
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes

Compare your results to June 5, 2017.

Rowing Endurance Option
Five sets for times of:
Row 800 Meters
Rest 2 minutes

Keep these at the same paces, or slightly faster than, you performed last week’s sets.