January 9, 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.
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
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
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

C.
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

D.
For max reps:
40 seconds of Hang Snatches (115/75 lbs – power or squat is fine)
Rest 10 seconds
40 seconds of Bar-Facing Burpees

Rest 90 seconds, and when the running clock reaches 3:00…

Two rounds for time of:
115/75 lb Hang Snatches x 40-second max # of reps
Bar-Facing Burpees x 40-second max # of reps

Primary Conditioning Session
For time:
40/30 Calories of Assault Bike
30 Deadlifts (315/225 lbs)
40/30 Calories of Assault Bike

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:
Single-Arm Kettlebell Rows x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Upright Rows x 10-12
(place a towel through the handle of the kettlebell and hold on each end of the towel while you upright row)
Rest as needed

B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Assault Bike Conditioning Option
Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)

Gymnastics Skills Option
For 60 seconds, perform one set of:
Ring Hang Warm-Up x 5 swings (each direction)

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Long Body Ring Swings x 10 reps

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Supine Ring Swings x 6-10 reps

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Station 1 – Catch Position Hold x 5-10 seconds
Station 2 – Full Support Hold x 10-15 seconds

Followed by…

Every minute, on the minute, for 4 minutes (2 sets) of:
Minute 1 – Tucked Hang Roll to Inversion

(scaled or strict) x 6 reps
Minute 2 – Rowing MU Transitions x 10 reps

C.
Same as last week…work on efficiency as these are likely to be new movements for many of you.

Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Pull-Up Pulses x 15 reps
Minute 2 – Half Pull-Up Pulses x 15 reps
Minute 3 – 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