February 27, 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 Push Press + Overhead Squat

Build to today’s heavy-ish.

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 2 reps @ 80-85%
(set the blocks at knee height – if you don’t have access to blocks, perform this from the hang at mid-patella)

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from Blocks x 1 rep @ 90-95%
(set the blocks at knee height)

C.
Three sets of:
60 seconds of Assault Bike for Max Calories
Immediately followed by…
30 seconds of Max Rep Wall Ball Shots (30/20 lbs)
Immediately followed by…
15 Chest-to-Bar Pull-Ups
Rest 90 seconds

Primary Conditioning Session
Three rounds @ 80-85% effort of:
50/35 Calories of Rowing
100 Double-Unders
100-Foot Handstand Walk
20 Handstand Push-Ups

If you are not interested in competing in the Open, we would advise skipping the kipping handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition. You could substitute 12-15 strict handstand push-ups, or 20 dumbbell push press with heavy dumbbells.

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.
Three sets of:
GHD Hip Extension x 20 reps @ 1011
Rest as needed
Single-Arm Dumbbell Arnold Press x 8-10 reps
Rest as needed

Assault Bike Conditioning Option
Twenty two (22) sets of:
30 Second Assault Bike @ 75-80%
30 Second Assault Bike @ 50%

Gymnastics Skills Option
A.
One set of:
Strict Pull-Up x 5 reps
Table Turners x 10 reps (5 reps each direction)
Donkey Kick x 15 reps
Push-Up x 20 reps

B.
One set of:
Banded Scarecrow x 2 minutes
Straddle Stretch x 30 seconds (each – middle, left, right)
Pike Stretch x 60 seconds
Rocking Box Bridge x 10 reps
Single-Arm Hang from Bar x 30 seconds (each arm)

C.
For 60 seconds, perform one set of:
Ring Hang Warm-Up

x 5 swings (each direction)

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Long Body Ring Swings x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Supine Ring Swings x 6-10 reps

D.
Every 30 seconds, for 3 minutes (3 sets) of:
Catch Position Hold x 5-10
Full Support Hold x 10-15 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Tucked Hang Roll to Inversion (scaled or strict) x 6 reps
Rowing MU Transitions x 10 reps