February 9, 2018 – Invictus Athlete

Primary Strength Session

A.
Every 2 minutes, for 4 minutes (two sets):
Kneeling Jump x 3 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Single-Leg Box Jump x 2 reps each leg

Followed by…

Every 3 minutes, for 9 minutes (three sets):
Single-Leg Step-Up Jump x 4 reps each leg

B.
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):
Muscle Snatch x 1 rep

Followed by…

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

Build to approximately 80% of your 1-RM.

C.
Every 30 seconds, for 8 minutes (16 reps):
Snatch x 1 rep @ 80-84% of your 1-RM
(the goal is to make 16/16 reps – smooth and easy)

Note load used and number of successful attempts out of 16.

D.
Three sets of:
Deadlift x 8-12 reps @ 65-70%
Rest 60 seconds
Max Rep Wall Ball Shots (30/20 lbs)
Rest 90 seconds

Compare results to January 12, 2018.

Primary Conditioning Session
Four sets for times of:
Row 300/250 Meters
10 Bar Muscle-Ups
Rest 60 seconds
20/15 Calories Assault Bike
15/10 Strict Handstand Push-Ups
Rest 2 minutes

Compare results to January 5, 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
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Anderson Squat x 5 reps @ 80-85% of 5-RM performed January 18, 2018

You can use a yoke or barbell to perform these.

B.
Three sets of:
150-Foot Sandbag Carry (150/100 lbs)
150 Meter Sled Sprint (light)
Rest 90 seconds

C.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest as needed
Single-Arm DB Row x 10 reps each @ 2111
Rest as needed
Single-Arm Kettlebell Presses x 8 reps each arm @ 2111
Rest as needed

Assault Bike Conditioning Option
Against a 2-minute running clock:
30 Sandbag Squats (Medium – Bear hug hold only)
Max Calorie Assault Bike
Rest 3 minutes, and repeat for a total of four sets.

Gymnastics Skills Option
A.
If you are not familiar with proper hand placement for handstand work, please watch this video.

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 40 seconds effort
*Attempt to have feet together prior to making contact with the wall. Make contact with the wall subtle.
Interval 2 – Wall Facing Handstand Marching x 40 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of complexes:
Interval 1 – 3 sets of: Handstand Marching x 10 reps + Handstand Walk x 3 meters
*Ideally, you should complete all three sets of this complex unbroken.
Interval 2 – Strict Handstand Push-Up x 5 reps + Kipping Handstand Push-Up x 5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Elbow Supported Handstand Hold x 40 seconds
Interval 2 – Headstand Kip-Up to Handstand with 8″/4″ Deficit x 10 reps
*Attempt to attain full handstand position prior to making contact with the wall.

For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps (unbroken)
*When you feel you are at about 80% capacity to failure, perform:
Kipping Handstand Push-Ups x max reps (unbroken)
*The goal is to accumulate as many reps as possible without coming off the wall. DO NOT REST ON YOUR HEAD.

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 30 seconds
Interval 2 – Catch Position Dips x 20 reps
Interval 3 – Tempo Ring Dips x 5 reps @ 42X1

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – L-Hang Flutter Kicks from Bar x 40 seconds
Interval 2 – Hand Plank Lateral Walks x 20 meters (10 meters each direction)
Interval 3 – Straight Leg Bottom Balance x 40 seconds