April 17, 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 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 3 sets.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + 2 Overhead Squats) x 1 rep

Build over the course of the 5 sets.

B.
In 20 minutes, build to a 3-RM Hang Snatch
(Hang Snatch should be above the knee)

C.
For time:
200-Meter Sandbag Carry (150/100 lbs – bear hug only)

Primary Conditioning Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – 1-2 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-2 Skin the Cats
Minute 2 – 3-5 Chest Facing Wall Handstand Push-Ups
Minute 3 – 4 Ring Flys (Straight arms) + 7 Ring Push-Ups Finishing in Lock Out

B.
Four sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds
Wide-Grip Supinated Strict Pull-ups x 5 reps (add weight if possible)
Rest 2 minutes

C.
Four rounds for time of:
100-Foot Hand-Over-Hand Rope Pull*
100-Foot Low Handle Sled Push Back to Starting Point

The sled should be loaded with a weight that allows you to keep moving for the 4 rounds, BUT with only a 50/50 chance of completing the last two unbroken.

*If you do not have access to a 100-Foot Rope perform 2 Legless Rope Climbs from a seated position.

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:
Kettlebell Biceps Curls x 8 reps
Rest as needed
Half Kneeling Landmine Rotations x 8-10 reps each side
Rest as needed

Aerobic/Gymnastics Skills Option
Three sets for times of:
800 Meter Run @ 80% of 1-Mile PR Pace
50-Foot Handstand Walk
15 Strict Handstand Push-Ups
50-Foot Handstand Walk
800 Meter Run @ 80% of 1-Mile PR Pace
Rest as needed

Assault Bike Conditioning Option
Ten sets of:
30 second Assault Bike
Rest 2 minutes

Goal is to hit 20/15 Calories each set.