July 24, 2017 – 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 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps @ 2111

Built over the course of the four sets.

B.
Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + 2 Snatches @ 75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch @ 80%, 85%, and 90%

C.
Three sets of:
Snatch Pulls x 3 reps @ 90-105%
Rest 2 minutes

D.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat
*Sets 1-4 = 3 reps @ 70-80%
*Sets 5-8 = 2 reps @ 80-90%
*Sets 9-10 = 1 rep @ 90-95%

Primary Conditioning Session
Gymnastics Skills Warm-Up
One set of:
Headstand x 20-30 seconds

*If at any time your neck begins to hurt during the Headstand, abort the exercise.

Rest 30 seconds, then. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Headstand Kip-Up to Handstand x 5 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
*Please be sure to use extreme caution while nearing the floor. You should be kicking off the wall the moment you feel your head make contact to avoid pressure.
Interval 2 – Reverse Snow Angels x 15 reps (FAST)

Portions A and B will be performed against a 10-minute running clock…
A.
For max burpees in 6 minutes:
Row 1000 Meters
Bar-Facing Burpees

When the running clock reaches 6:00…

B.
For max reps:
155/105 lb Squat Clean & Jerks

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

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:
100-Foot Suitcase Carry (Left)
6-10 Tempo Strict Handstand Push-Ups @ 4011
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
3 Minutes of Banded March while Holding Sandbag/Ball
Rest as needed

Aerobic/Gymnastics Skills Option
Three sets for times of:
Run 800 Meters
10 Ring Muscle-Ups
15 Toes to Bar
20 Strict Handstand Push-Ups
Rest 4 minutes

Rowing Endurance Option
Ten sets of:
Row 250 Meters
Rest 60 seconds