February 13, 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 Press from Receiving x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 2 reps

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

C.
For time:
40 Strict Handstand Push-Ups
20 Overhead Squats (185/125 lbs)

Time Cap = 6 minutes

Rest until the running clock reaches 7:00, and then…

D.
Three rounds for time of:
20 Alternating Pistols
10 Hang Power Cleans (185/125 lbs)

Primary Conditioning Session
Four sets of:
Max Rep Unbroken Sandbag Squats
(pick a load that will allow you to get 10-12 reps)
Immediately followed by. . .
Max Rep Unbroken Wall Ball Shots (30/20 lbs)
Immediately followed by. . .
Max Rep Unbroken Push-Ups
Rest 90 seconds

Compare results to January 1, 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.

Assault Bike Conditioning Option
“Power Hungry”
For max calories:
3 Minutes of Assault Bike

Compare results to October 30, 2017 or December 18, 2017 – where “Power Hungry” was Event 3 of the 6th Annual Invictus Athlete Online Competition.

Strength Accessory Option
A.
Four sets of:
Single-Arm Dumbbell Row x 6-8 reps each arm @ 2112
(Use a Pronated Grip)
Rest 30 seconds
Standing Single-Arm Dumbbell Press x 6-8 reps each arm @ 2121
Rest as needed

B.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

Gymnastics Skills Option
If you are not familiar with the rising to rowing muscle-up technique, please watch this video.

A.
Every minute, on the minute, for 3 minutes (1 set) of:
Interval 1 – Ring Swing x 8 reps
Interval 2 – Pop Swing x 8 reps
*Start the pop swing from a dead hang (no cast swing) and do not allow the body to swing higher than 45 degrees on either the forward or backswing.
Interval 3 – Supine Snap Pull Swing x 8 reps

Rest 60 seconds, and then…

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Mounting Ring Muscle-Up x 4 reps
*Rest 5 seconds between reps.
Interval 2 – Ring Muscle-Up x 3-5 reps
*Attempt to catch the dip as high as possible. Keep eyes focused on a point head height in front of you throughout the reps.

Rest 60 seconds, and then…

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Full Support x 15 reps
Interval 2 – Single Leg Rowing Muscle-Up to Catch x 6-8 reps

C.
For 60 seconds, perform 1 set of:
Legless Rope Climb x 1 rep

Immediately followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Pull-Up Tap Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 60 seconds (2 sets) of:
Legless Rope Hang Hold x 30 seconds
*Quickly switch hands between sets

D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – V-Up to V-Sit

x 15 reps
Interval 2 – Elbow Jack x 30 reps
Interval 3 – L-Sit on Parallettes x 45 seconds

Followed by. . .

One set of:
Toes-To-Bar Candlestick Press x 6-8 reps
*Pause at the completion of the toes-to-bar, the top of the candlestick press, again at the toes-to-bar, then return to a long hang before continuing to your next rep.