July 14, 2020 – Invictus Athlete

Primary Training Session
Mobility & 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 4 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Balance + Overhead Squat) x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch + Hip Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)

C.
Every 5 minutes, for 30 minutes (6 sets) for times:
20/15 Calorie Ski-Erg or Row
15 Burpee Box Jump Overs (24″/20”)
7 Muscle-Ups

Note times for each set, with goal being lowest possible working time for all six sets.

D.
Four sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps (HEAVY)
Immediately followed by. . .
Dumbbell Bench Press x 20 reps (LIGHT & FAST)
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Immediately followed by. . .
Kneeling Straight-Arm Press Downs x 20 reps @ 1121
Rest as needed

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.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Strict Pull-Ups
5 Overhead Sandbag Tosses (75/50 lbs)

When the running clock reaches 10:00…

B.
Every 2 minutes, for 10 minutes (5 sets):
Sandbag (or D-Ball) Over the Bar x 5 reps

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 5 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

C.
Every 3 minutes, for 12 minutes (4 sets) for max distances:
45 seconds of Heavy Prowler Push

When the running clock reaches 12:00…

Every 3 minutes, for 12 minutes (4 sets) for max distances:
45 seconds of Heavy Farmer’s Carry

D.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)

Mixed-Modal Conditioning Accessory Option
Against a 4-minute running clock…
30/22 Calorie Bike Erg or Assault Bike
20 Double Kettlebell Front Racked Squats (24/16 kg)
Max Calorie Row or Ski-Erg
Rest 90 seconds and repeat for a total of SIX sets.

Customize the reps/calories to allow for 60 seconds on the Row or Ski-Erg.

Gymnastics Skills Accessory Option
A.
Handstand Walk Progressions 

Spend 2 minutes working onFreestanding Handstand Marching.

Followed by. . .

Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 10 seconds (right hand)
Interval 2 – One Arm Handstand Hold on Wall x 10 seconds (left hand)
*You will be against the wall in a handstand for 60 seconds without rest. Switch hands every 10 seconds.

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
*Hit the wall as softly as possible with feet together.
Interval 2 – Handstand Walk to Wall x 4 meters

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 3 meters
*Try to do these unbroken, effectively moving from the handstand marching directly into the handstand walk without taking a break.

Rest 60 seconds, then. . .

Three sets of:
Handstand Walk x 40 seconds (max distance)
Rest 20 seconds between sets.
*Handstand walk does not have to be unbroken. Accumulate as much distance as possible in the minute as possible.

B.
Bar Muscle-Up Progressions 

Every 15 seconds, for 2 minutes (8 sets) of:
Swinging Knees-To-Bar x 1 rep

Followed by. . .

For 60 seconds, perform one set of:
Bar Muscle-Up x max reps
*These do not need to be unbroken. Accumulate reps as necessary.

Immediately followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Air Chair Swing x 2 reps
This should feel similar to the swinging knees-to-bar but with a faster and shorter kipping swing.
Interval 2 – Target Reach Swing + Toes-To-Bar x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps (contiguous or singles)
Interval 2 – Deep Bar Dips x 4 reps

C.
Push-Up Progressions

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wide Grip Push-Ups x 12 reps
Interval 2 – Kettlebell Push-Ups x 9 reps
Interval 3 – Double Bamboo Shoulder Press x 6 reps
*If you do not have access to the equipment needed for the double bamboo shoulder press, substitute the movement with Box Bridged Handstand Push-Ups to 8″ Deficit x 6 reps, or do one arm at a time with the bamboo bar set-up x 6 reps each arm.