January 30, 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 1 rep

Build to heavy.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep

Build to heavy.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance 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 6 minutes (3 sets):
Snatch from 2″ Below the Knee @ 75-85%

Followed by…

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%

C.
For time:
15 Ring Muscle-Ups
1 Snatch (165/125 lbs)
1 Snatch (185/135 lbs)
1 Snatch (205/145 lbs)
1 Snatch (225/155 lbs)
1 Snatch (245/165 lbs)

If possible, use multiple barbells and/or training partners to help load barbells so that you have minimal transition time.

Primary Conditioning Session
A.
Perform the following using the “18.0” movement standards – practice moving as quickly as possible, but video this session or at least have a training partner watching your reps and providing feedback.

For max reps:
30 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 15 seconds
45 seconds of Box-Facing Burpee Box Jump-Overs

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

Two rounds for time of:
50/35 lb Alternating Dumbbell Snatches x 30-second max # of reps
Box-Facing Burpee Box Jump-Overs x 45-second max # of reps

Rest until fully recovered, and then…

B.
Four sets of:
60 Second Max Calorie Assault Bike
Immediately followed by…
60 Second Max Rep Double Unders (Heavy Rope if possible)
Immediately followed by…
20 Pull-Ups
Rest 90 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:
Single Arm Dumbbell Row x 6-8 reps each arm @ 2112
(Use a Pronated Grip)
Rest 30 seconds
Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121
Rest as needed

B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Assault Bike Conditioning Option
Four sets of:
60 second Sprint @ 90-95%
15 seconds rest
15 second Sprint @ 95+%
Rest 3 minutes

Goal is to hold the same pace as you did on January 16.

Gymnastics Skills Option
A.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this video.

Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
*Focus should be on the height of the hips during the cast swing and the amount of power provided for the backswing.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Snap Pull x 10 reps
Pop Swing x 5 reps
*Start the pop swing from a dead hang (no cast swing) and do not allow the body to swing higher than 45 degrees on either the forward or backswing.

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Box Jump-Up to Full Support on Rings x 5 reps
*Use a neutral grip (not false grip) when beneath the rings.
Catch Position Dips x 10 reps

Rest 60 seconds, then…

Every 15 seconds, for 3 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep

Rest exactly 2 minutes, then. . .

For 60 seconds, perform one set of:
Ring Muscle-Up x max reps

If you are not familiar with the Rope Foot Hold technique, please watch this video.

Every 15 seconds, for 60 seconds (4 sets) of complex:
Rope Climb Mount + Rope Pinch to Stand

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Rope Climb (with legs) x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of complex:
Rope Climb Mount + Pull-Up Taps x 5 reps
*Alternate top hand each mount.

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
V-Up x 30 reps
Straight Body Crunches x 20 reps
Dragon Flag Negatives x 10 reps @ 40A0

Immediately followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Straight Leg Bottom Balance x 50 seconds
Elbow Plank x 50 seconds