August 21, 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 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)

Followed by…

C.
Every 90 seconds, for 12 minutes (8 sets):
Snatch x 1 rep @ 85%

D.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 = 3 reps @ 70-75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Set 7 = 1 rep @ 101%
*Set 8 = 1 rep @ 101+%

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
*Try to get your feet together before making contact with the wall.
Interval 2 – Back-To-Wall Handstand Marching x 20 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Reverse Handstand Walk x 3 meters
Interval 2 – Handstand March

x 10 reps + Handstand Walk x 3 meters

Followed by. . .

For 60 seconds, perform as many reps as possible of complex:
Handstand Walk x 2 meters + Reverse Handstand Walk x 2 meters

A.
Three rounds for time of:
40/30 Calories of Assault Bike
4 Squat Clean Thrusters (185/135 lbs)
4/3 Legless Rope Climbs (15′)

On August 1 you performed sets of these every 8 minutes, your goal today is to keep your time as close as possible to your total working time when you had rest between sets.

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 45 seconds, for 9 minutes (3 sets) of:
Interval 1 – Straight Leg Bottom Balance x 30 seconds
Interval 2 – Elbow Jacks x 20 reps
Interval 3 – Bouncing Knees-To-Chest x 30 reps
Interval 4 – Straight Body 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:
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

B.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds
Ring Dips x Max Reps @ 2111
(stick to the tempo – we want the time under tension)
Rest 90 seconds

Aerobic/Gymnastics Skills Option
Three rounds for time of:
500 Meter Row
5 Strict Muscle-Ups
50-Foot Handstand Walk (25′ unbroken segments)
400 Meter Run
5 Strict Muscle-Ups
50-Foot Handstand Walk (25′ unbroken segments)
400 Meter Run

Rowing Endurance Option
Eight sets of:
Row 500 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Compare your results to June 12, 2017.