January 10, 2017 – Invictus Athlete

Primary Strength Session
A.
Build to today’s 2-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

B.
Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift-Offs + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

C.
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + Clean

Loading per set (by %): 65, 70, 75, 80, 85, 85+

D.
Two sets for max reps of:
45 seconds of Hang Squat Cleans (135/95 lbs)
Rest 45 seconds

Primary Conditioning Session

A.
For time:
30 Calorie Assault Bike
30 Toes to Bar
30 Overhead Squats (95/65 lbs)

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.

Strongman Accessory Option
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

Aerobic/Gymnastics Skills Option
A.
Two sets, for efficiency, rhythm and timing, of:
Kipping Handstand Push-Ups x 10 reps
Rest as needed

Followed by…

Two sets, for efficiency, rhythm and timing, of:
Kipping Handstand Push-Ups to a 4″/2″ Deficit x 10 reps
Rest as needed

Caveat – If you are not planning to participate in the 2017 Open or do not feel like you need to develop this skill, please SKIP this exercise. Kipping handstand push-ups are strongly discouraged by the Invictus coaches, but we will incorporate some in skill work and eventually into conditioning before we roll into the Open becuase of the likelihood that our athletes will be tested on the skill.

B.
Three rounds performed at 75-80% effort:
40/30 Calories of Assault Bike
(Strict Muscle-Up + Kipping Muscle-Ups) x 6 reps

C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Hollow Body Sit-Up to L-Sit on Kettlebells

x 6 reps

D.
Every 30 seconds, for 6 minutes (4 sets) complete:
Interval 1 – Supinated Palm Hand Plank x 15 seconds
Interval 2 – Hand Plank to Press Lean

x 4 reps
Interval 3 – Wall Slides x 8 reps