May 22, 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 14 minutes (7 sets):
Snatch
*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%

(Goal here is to build up to your opening attempt for this weekend)

B.
Three rounds for time:
20 Sandbag Squats (100/75 lbs)
150-Foot Sled Push

The point of this workout is to go without stopping between rounds. You are supposed to reach complete muscle failure on the final sled push. You do not need to time yourself, some people like it and others don’t.

Primary Conditioning Session
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110
(these should be slow and controlled)
Minute 2 – Bridge Holds x 30 seconds
Minute 3 – Handstand Walk x 10-15 Meters

B.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.

When the running clock reaches 10:00…

C.
Three sets of:
Close Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide Grip Bench Press x 5 reps
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes

Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.

D.
Eight rounds for time of:
300 Meter Row
100-Foot Farmer’s Carry (1/2 Bodyweight each hand)

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:
Landmine Rows x 6 reps each @ 2111
Rest as needed
100-Foot Suitcase Carry (Left)
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Four sets of:
Half Kneeling Rotating Med-Ball Slam (Right) x 10 reps
immediately followed by…
Half Kneeling Pallof Press (Right) x 10 reps
Rest 60 seconds
Half Kneeling Rotating Med-Ball Slam (Left) x 10 reps
immediately followed by…
Half Kneeling Pallof Press (Left) x 10 reps
Rest 30 seconds
DB Hammer Curls x 8 reps

Aerobic/Gymnastics Skills Option
A.
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Strict Handstand Push-Ups
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Ring Dips @ 2011
(pause for a full second at the top)
Rest as needed

B.
Four sets of:
30-Second L-Sit Hold
30 V-Ups
30-Second Hollow Hold
Rest as needed

Try to perform the triplet with as little rest as possible, then rest between sets.

Assault Bike Conditioning Option

Every 90 seconds, for 30 minutes (20 sets):
30 seconds of Assault Bike

Please note Calories for each of the 20 sets. The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.