July 31, 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 4 reps @ 2111

Goal – use the same as was used for 3 reps last week.

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):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

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

D.
Snatch
*Set 1 – 3 reps @ 80% of today’s 1-RM
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 100% of today’s 1-RM
*Set 6 – 2 reps @ 85%
Rest 2-3 minutes between sets.

E.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching x 15-20 reps
Interval 2 – Handstand Walk to Wall x 3 meters
Interval 3 – Handstand Marching x 10 reps + Handstand Walk x 3 meters

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 20 seconds (10 seconds each arm)
Interval 2 – Reverse Snow Angels x 15 reps (FAST)

A.
Every 8 minutes, for 24 minutes (3 sets) for times:
40/30 Calories of Assault Bike
4 Squat Clean Thrusters (185/135 lbs)
4/3 Legless Rope Climbs (15′)

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 6 minutes (2 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees-To-Chest x 30 reps
Interval 3 – Straight Leg Bottom Balance x 40 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Plank x 50 seconds

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.
Four sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
2 Minutes of Banded March while Holding Sandbag/Ball
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 Strict Handstand Push-Up + 1 Muscle-Up
Minute 2 – 2 Strict Handstand Push-Ups + 2 Muscle-Ups
Minute 3 – 3 Strict Handstand Push-Ups + 3 Muscle-Ups
Minute 4 – 4 Strict Handstand Push-Ups + 4 Muscle-Ups
Minute 5 – 5 Strict Handstand Push-Ups + 5 Muscle-Ups
Minute 6 – 6 Strict Handstand Push-Ups + 6 Muscle-Ups
Minute 7 – 7 Strict Handstand Push-Ups + 7 Muscle-Ups
Minute 8 – 8 Strict Handstand Push-Ups + 8 Muscle-Ups
Minute 9 – 9 Strict Handstand Push-Ups + 9 Muscle-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. You did something similar three weeks ago, but you led with muscle-ups; see whether starting with handstand push-ups allows you to perform more or fewer reps.

Rowing Endurance Option

Six sets for max meters of:
2 Minutes of Rowing
Rest 60 seconds

Your goal is total meters rowed. A slight drop off should be expected if you push the early sets, but you should aim to keep each successive set within 10-15 meters of each other.