August 14, 2017 – 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 3 reps @ 2111

Built over the course of the four sets.

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance x 1 rep

Build in weight over the course of the ten sets to today’s heavy single.

C.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-70%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%

D.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Sets 1-2 = 3 reps @ 70-75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 93%
*Set 7 = 1 rep @ 96%
*Set 8 = Max Reps @ 85%

Primary Conditioning Session
Gymnastics Skills Warm-Up
If you are not familiar with the process of handstand push-up negatives, please watch this video.

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Headstand Kipping Pulses x 15 reps
Interval 2 – Handstand Push-Up Negative to 4″ Deficit x 3 reps @ 40A1

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 2 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Box Bridged Handstand Push-Ups x 5 reps

A.
Five sets for times of:
30/25 Calories of Assault Bike
20 Wall Ball Shots (30/20 lbs to 10′)
3 Snatches (205/145 lbs)
Rest 3 minutes

Compare results to June 19, 2017.

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Interval 2 – Toes-To-Bar Candlestick Press x 6-8 reps
Interval 3 – Hand Plank Arch/Hollows x 20 reps

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:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
(row the DB to your hip, not your chest)
Rest 90 seconds

B.
Three sets of:
Safety Bar or Regular Barbell Good Morning x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform band pull-throughs.

C.
Two sets of:
3 Minutes of Banded March while Holding Sandbag/Ball
Rest 2 minutes

Aerobic/Gymnastics Skills Option
Three sets for times of:
500 Meter Row
60-Foot Handstand Walk (30′ unbroken segments)
400 Meter Run
60-Foot Handstand Walk
8 Ring Muscle-Ups
400 Meter Run
Rest 4 minutes

Rowing Endurance Option
Six sets for meters of:
3 Minutes of Rowing @ 28 s/m
Rest 60 seconds

Stick with 28 strokes per minute throughout the 3-minute working piece and try to maximize your distance for each of the 6 sets without deviating from that cadence.