February 6, 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 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 1 rep

Build to heavy.

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch from 2″” Below the Knee @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90-95%

C.
Three rounds for time of:
20 Alternating Pistols
15 Strict Handstand Push-Ups
10 Overhead Squats (185/135 lbs)

Primary Conditioning Session
Four sets of:
100-Foot Prowler Push (heavy)
Immediately followed by. . .
60 second Max Rep Dumbbell Snatches (50/35 lbs)
Immediately followed by. . .
15 Toes-to-Bar
Rest 90 seconds

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:
Kettlebell Rows x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Upright Rows x 8-10
(place a towel through the handle of the kettlebell and hold on each end of the towel while you upright row)
Rest as needed

B.
Three sets of:
Dumbbell Biceps Curls (pronated grip) x 8 reps
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds

Assault Bike Conditioning Option
Six sets of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval…then repeat for a total of three sets.

Gymnastics Skills Option
A.
If you are not familiar with the value of knee height during bar muscle-ups, please watch this video.

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Air Chair Swing x 5 reps
*These can be singles or done consecutively.
Interval 2 – Swinging Knees-To-Bar x 1.1.1

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Deep Bar Dips x 6-8 reps
Interval 2 – Arch Under Bar Jump to Support x 6-8 reps

Rest 60 seconds, then. . .

Every 20 seconds, for 3 minutes (9 sets) of:
Bar Muscle-Up x 1 rep
*Be dynamic and finish each rep with as little dip as possible.

B.
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of complex:
L-Hang Rope Pull-Ups from Floor x 6 reps + Rope Climb x 2 reps

Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of complex:
L-Hang Rope Pull-Ups from Floor x 6 reps + Legless Rope Climb x 1 rep

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Hang Scissor Kicks x 20 seconds
Interval 2 – Rope Pull-Up Taps x 8 reps
*Perform all pull-up taps on one arm for the first set and the opposite hand during the second set.

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Med Ball Alligator Crawls x 10 meters
Interval 2 – Strict Toes-To-Bar

x 10 reps
Interval 3 – Supine GHD Plank Hold x 50 seconds