January 2, 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 3 reps

Followed by…

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

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

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 3 reps

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps

Followed by…

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

Followed by…

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

C.
Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent

D.
Three sets for times of:
15 Power Snatches (115/75 lbs)
60 Double-Unders
Rest 3 minutes

These should be sprint sets. This session is designed to help you better learn and practice how to move quickly with movements and loads you could see in the Open.

Primary Conditioning Session

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

B.
Three sets for times of:
4 Legless Rope Climbs (15′)
8 Overhead Squats (205/135 lbs)
Rest 4 minutes

Take your time to warm-up to this effort. It should be a sprint, and you need to be focused for each set in order to get from the session what we want athletes to get out of it.

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:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Four sets of:
Kettlebell Biceps Curls x 6 reps
Rest 30 seconds
Supine GHD Hold x 30 seconds
Rest 30 seconds

Assault Bike Conditioning Option
Six sets for max calories:
30 second Assault Bike Sprint @ 90-95%
Rest 15 seconds
15 second Assault Bike Sprint @ 95+%
Rest 2 minutes

Gymnastics Skills Option
A.
For 60 seconds, perform one set of:
Kipping Swing from Bar x 10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Knees-Up Option x 6 reps
*Choose one of the three options that best suits your ability level.
Bar Jump-Up to Support x 10 reps

B.
Every 30 seconds, for 4 minutes (4 sets) of:
Target Reach Swing x 5 reps
Kipping Toes-To-Bar x 5 reps

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Pull-Up Pulses x 15 reps
Half Pull-Up Pulses

x 15 reps
V-Up to V-Sit x 15 reps

Immediately followed by…

For 60 seconds, perform one set of:
Bouncing Knee-To-Chest x Max Reps