October 4, 2017 – Invictus Athlete

Reminder…on Wednesday’s it would probably be smart to start with the Conditioning Session, then perform the strength portions later in the day.

Primary Conditioning Session
Every 12 minutes for 36 minutes (3 sets) for times:
400 Meter Run
30 Thrusters (95/65 lbs)
20 Strict Handstand Push-Ups
10 Muscle-Ups
30/20 Calorie Row

Primary Strength Session

A.
Four sets of:
Tempo Bench Press x 4-5 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavier than last week)
Rest 90 seconds

B.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes; simple goal…you MUST BEAT LAST WEEK’S SCORE)

C.
Three sets of:
100-Foot Overhead Yoke Carry
Immediately followed by…
100-Foot Farmers Carry
Rest as needed
(drop and turn every 50-feet)

D.
Four sets of:
100-Foot Harnessed Sled Drag
Max Rep Sandbag Squats (150/100 lbs)
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

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.
Build to today’s 2-RM Strict Pull-Up
(Goal is to increase weight on 3-RM established on September 20)

Followed by…

Five sets of:
3 Strict Pull-Ups @ 65% of today’s 2-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds

B.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt like this – it will help you focus on more triceps engagement)
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds

C.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

Running Endurance Option
Four sets of:
30 second Sprint
Rest 90 seconds

Followed by…

Four sets of:
90 second Sprint
Rest 30 seconds

Gymnastics Skills Option
If you are not familiar with the False Grip for rings, please watch this video.

A.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – False Grip Static Hang x 15 seconds
Interval 2 – Cast Swing x 3 reps
Interval 3 – Ring Pull-Ups Scaled with False Grip x 6-8 reps

B.
One set of:
Movement 1 – Snap Pulls x 10 reps
Movement 2 – Snap Pulls + Small Backswing x 5 reps
*The “backswing” is not a large swing. Rather, allow your body to relax from the toes-forward position after the Snap Pull, causing a natural backward drift of your feet, then return the swing in the front where you performed the Snap Pull.

Rest 30 seconds, and then…

For 60 seconds, perform one set of:
Pop Swing x max reps
*Though it may be easy to make these swings large, the intention of the exercise it to focus on aggressive hip extension with an open shoulder angle early in the swing. This swing should stay small, yet produce upward lift creating a “floating” feeling in the torso and a diagonal body position. Arms should stay behind the ears throughout the set.

C.
Every 30 seconds, for 2 minutes (4 sets) of:
Tempo Ring Dips x 2 reps @ 2323

Followed by. . .

One set of:
Dynamic Ring Dips x 6 reps @ 21X1
*Use the scaled option as shown in the video to allow your legs to assist the ascent.

D.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 6 reps
Interval 2 – Top of Ring Dip Pulses x 10 reps