August 1, 2018 – Invictus Athlete

Primary Strength Session
A.
Three sets of:
Deadlift x 5 reps @ 65%
Rest as needed

B.
Three sets of:
Dumbbell Floor Press x 8 reps
(Heavier than last week)
Rest as needed

C.
Four sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed

D.
Three sets of:
Back Squat x 5 reps @ 65%
Rest as needed

E.
Three sets of:
Glute Ham Raises x 10 reps
Rest as needed

Primary Conditioning Session
Three rounds for time of:
90 Double-Unders
30 Wall Ball Shots (30/20 lbs)
15 Strict Handstand Push-Ups

Immediatelly followed by. . .

For time:
1-Mile Run
30 Box-Facing Burpee Box Jump-Overs (24″/20″)

Compare results to June 20, 2018.

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
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @3011
Rest as needed
Single Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed

Strict Gymnastics Volume Accumulation Option
A.
Every minute, on the minute, for 10 minutes:
2-4 Strict Muscle Ups

B.
Every minute, on the minute, for 10 minutes:
3 Strict Supinated-Grip Chest-to-Bar Pull-Ups
(add weight to these if possible)

Mixed-Modal Conditioning Option
Six sets for times of:
18-20/13-15 Calorie Ski-Erg
18-20/13-15 Calorie Row
18-20/13-15 Calorie Assault Bike
60 seconds Sand Bag Bear Hug Hold (HEAVY)
Rest 2 minutes

Same movements as last week. Goal is to hold the machines on the minute and complete each round in 4 minutes (or less).