July 20, 2019 – Invictus Athlete

Primary Training Session
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)

followed by…

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

A.
Rotate through the following movements for 15 minutes:
50 Heavy Rope Double Unders or 70 Double Unders
2 Handstand Obstacle Course Traverses
2 L-Seated Rope Climb

We are not looking for a score. Your priority is to move through these movements smooth and efficiently. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time today to improving sometimes neglected skills.

B.
Four sets of:
Tempo Bench Press x 2-3 reps @ 21X1
(try to hit each set at last week’s 3-RM, and try to get 3 reps for each set; slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Front-Foot Elevated Split Squat x 10 reps each leg @ 20X1
(increase the load from last week; place your front foot on a 2-4 inch platform – like a jerk block or weight plates; hold the heaviest dumbbells or kettlebells that you can handle by your sides; use straps if your grip is the limiting factor; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control)
Rest 45 seconds between legs, and 90 seconds after completion

C.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
Dumbbell Walking Lunge Drop Set x 20.20.20 steps
(pick three weights, perform 20 steps, then pick up a slightly lighter weight for 20, then finish off a final set of 20 lunges with a lighter weight; e.g., 32 kg x 20, 24 kg x 20, 16 kg x 20)

D.
Three rounds for time of:
40/30 Calorie Assault Runner or 800 Meter Run
20 Box Overs (42″/36″)*
150-Foot Handstand Walk
10 Muscle-Ups

*You may use your hands on the Box Overs.

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:
30 second Chin-Over-Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
60 second Dead Hang Hold
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes

B.
Three sets of:
100 Meter Sled Push
Rest 4 minutes

Simple rule…no stopping or walking. Load the sled light but more than June 15 and commit to moving it without stopping.

Running Endurance Option
Warm-Up

10 minute Run @ 65-70% effort

Followed by. . .

Eight sets of:
60 second Hill Sprint
Rest 3-4 minutes

*Goal is to match distances from June 30, 2019.