January 26, 2018 – Invictus Athlete

Primary Strength Session

A.
Every 3 minutes, for 6 minutes (two sets):
Single Leg Depth Drops x 4 reps each leg
*box set up 2 inches higher than last week

Followed by…

Every 3 minutes, for 6 minutes (two sets):
Depth Drop into Split Stance x 5 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.

Followed by…

Every 30 seconds, for 6 minutes (12 reps):
Snatch x 1 rep @ 80-84% of your 1-RM

Note load used and number of successful attempts out of 12.

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

Goal is to match your reps on January 12, 2018.

Primary Conditioning Session
Three rounds for time of:
300/250 Meter Row
12 Alternating Dumbbell Snatches (50/35 lbs)
30 Double-Unders
6 Muscle-Ups

Rest 5 minutes, and then repeat.

Note your times for both sets of the three rounds. Your goal should be to push hard, but we want to see some consistency between the first three rounds, and the second effort. Plan to attack the first set at 85-90% effort, then hammer it hard on the second effort after your five minutes of rest.

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 for max reps of:
60 seconds of Stiff-Legged Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

B.
Three sets of:
60 seconds of Sandbag Squats (light)
100 meter Sled Sprint (light)
Rest 60 seconds

C.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest 10-15 seconds
Reverse Hypers x 20 reps @ 1010
Rest as needed

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
Three sets of:
60 second Max Calorie Assault Bike
Rest 60 seconds
55/35 lb Dumbbell Thrusters x Max Unbroken Reps
Rest 4 minutes

Please record seperate scores each set.
1. Calories in 60 seconds
2. Total Unbroken Thrusters
Unbroken means one continuous movement. The set ends if there is any pause longer than a single breath at any point during the repetition.

Gymnastics Skills Option
A.
If you are not familiar with the process of handstand push-up negatives, please watch this video.

Every 90 seconds, for 6 minutes (2 sets) of:
Wall-Facing Handstand Marching x 50 reps
Handstand Push-Up Negative with 8″/4″ Deficit

x 8 reps @ 50A1

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Wall-Facing Split Handstand Hold x 40 seconds
Headstand Kip-Up to Handstand on Wall x 8-10 reps
*If you are comfortable with this movement, add a 4″” or 8″” Deficit

Immediately followed by. . .

For 60 seconds, perform one set of:
Strict Handstand Push-Up x max reps

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Elevated Foot Handstand Push-Ups

x max reps

B.
Every minute, on the minute, for 3 minutes (1 set) of:
Tempo Ring Dips x 8 reps @ 31X1
Catch Position Dips x 15 reps @ 1010
Full Support Hold x 30 seconds

Immediately followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Push-Up with 8″ Deficit x 15 reps
*Be sure your chest makes contact with the floor.

C.
Every minute, on the minute, for 9 minutes (3 sets) of:
Hand Plank Shoulder Taps x 40 reps
Straight Body Ceiling Reaching Crunches x 30 reps
V-Up to V-Sit x 20 reps

Immediately followed by. . .

For 60 seconds, perform one set of:
Reverse Grip Hand Plank x 60 seconds
*The intention is to lean your shoulders past your palms to hold position via the deltoids, biceps (insertion), abdominals and pec minor. Upper back should be rounded.