January 16, 2018 – 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 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

C.
For max reps:
30 seconds of Deadlifts (225/155 lbs)
Rest 15 seconds
45 seconds of Box-Facing Burpee Box Jump-Overs (24″/20″)

Rest 90 seconds, and when the running clock reaches 3:00…

Two rounds for time of:
225/155 lbs Deadlifts x 30-second max # of reps
24″/20″ Box-Facing Burpee Box Jump-Overs x 45-second max # of reps

Primary Conditioning Session
For time:
18 Alternating Single-Arm Dumbbell Snatches (70/50 lbs)
4/3 Legless Rope Climbs
12 Alternating Single-Arm Dumbbell Snatches
3/2 Legless Rope Climbs
6 Alternating Single-Arm Dumbbell Snatches
2/1 Legless Rope Climbs

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:
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 30 seconds
Banded Face Pulls x 30 reps @ 2010
Rest as needed

B.
Four sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest as needed
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed

Assault Bike Conditioning Option
Five sets of:
45 second Sprint @ 90-95%
Rest 15 seconds
15 second Sprint @ 95+%
Rest 2 minutes

*Goal is to hold the same pace as you did on January 2.

Gymnastics Skills Option
A.
Every minute, on the minute, for 3 minutes (3 sets) of pattern:
Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.

B.
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Rope L-Hang (with straight arms) x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 7 reps

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 6-8 reps
Interval 2 – Straight Body Crunches x 20 reps @ 1010
Interval 3 – Elbow Jacks x 20 reps