January 12, 2018 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 8 minutes (four sets):
Seated Box Jump x 5 reps

Followed by…

Every 2 minutes, minutes for 8 minutes (four sets):
Broad Jump x 5 reps

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.
For time:
20 Snatches @ 80% of your 1-RM

Note time and load used.

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

Primary Conditioning Session
Three rounds for time of:
10/8 Calorie Assault Bike
6/4 Muscle-Ups
10/8 Calorie Assault Bike
12 Alternating Dumbbell Snatches (50/35 lbs)

Rest 5 minutes, and then repeat. Please note times for both sets, and any observations you had about what changed the second time you did the three rounds – did you keep RPMs consistent, did your Muscle-Ups, etc….

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.
Build to a 5-RM Low Bar Pause Back Squat @ 33X1
(Keep tension throughout the body. Do NOT relax at the bottom of the squat, stay around parallel with as much tension in the glutes, quads and hamstrings as possible.)

B.
One set of:
200 Meter Sled Sprint
Immediately followed by…
400 Meter Sandbag Carry (Bear hug)

The 200 meters is a full blown sprint. DO NOT PACE IT.

C.
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed

Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.

D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds

Assault Bike Conditioning Option
Four sets of:
30/20 Calorie Assault Bike
Immediately followed by…
60 seconds of Sandbag Squats (bear hug hold; light loading)
Rest 4 minutes

Note results for:
1. Time to complete 30/20 Calorie Assault Bike
2. Total Unbroken Sandbag Squats

Gymnastics Skills Option
A.
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Toe Slide Press Handstand x 5 reps
Minute 2 – Box Bridged Handstand Push-Up x 10 reps
Minute 3 – Ring Dip Scaled x 15 reps

B.
Three sets of:
Push-Up to 8″ Deficit x 10 reps
Reverse Dips on Box x 20 reps
Headstand on Wall x 30 seconds
Rest 60 seconds

C.
For time, complete 5 rounds of:
Headstand Kip to Handstand x 10 reps
Elevated Foot Handstand Push-Up x 15 reps
Tuck-Up x 20 reps
Single-Leg Thigh Taps x 25 reps
Hand Plank Shoulder Taps x 30 reps