July 18, 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
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90%

C.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-3 = 1 rep @ 90%
*Sets 4-6 = 1 rep @ 95+%

D.
Build to today’s 6-RM Dumbbell Z-Press

L-seated position on the floor, sit tall, and make sure your elbows stay out to the side and in line with your hips and shoulders at all phases of the lift.

E.
Two sets of:
Dumbbell Z-Press x 4 reps with today’s 6-RM
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 20 seconds
Interval 2 – Catch Position Hold on Rings x 15 seconds

A.
For time:
Row 1000 Meters
10 Hang Squat Cleans (225/155 lbs)
20 Bar Muscle-Ups

B.
Two sets of:
200-Foot Overhead Yoke Carry
Rest 2-3 minutes

C.
Two sets of:
200-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 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:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds

B.
Three sets of:
Chinese Rows x 6 reps @ 21X0
Rest as needed

Assault Bike Conditioning Option

Thirty sets of:
30 seconds of Assault Bike @ 70-80/60-70 RPM
Rest 30 seconds