July 28, 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 5 reps @ 2111

Followed by…

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

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance with a 3-second Pause in Receiving x 1 rep

B.
Every 2 minutes, for 6 minutes (3 sets):
Snatch High Pull + Snatch + Overhead Squat @ 60-70% of 1-RM Snatch

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Set 3 = 1 rep @ 75%
*Set 4 = 1 rep @ 80%
*Set 5 = 1 rep @ 85%
*Set 6 = 1 rep @ 89%
*Set 7 = 1 rep @ 92%
*Set 8 = 1 rep @ 95%

C.
Every 5 minutes, for 30 minutes (6 sets):
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
20 Burpee Box Jump-Overs (24″/20”)

Compare results to June 16, 2020.

D.
Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds

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 Bent Over Row (Heavy)
5 Stationary Dips (Heavy)

When the running clock reaches 10:00…

B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
immediately followed by…
100-Foot Overhead Yoke Carry
(goal is 1-RM Snatch weight)
Rest 90 seconds

C.
Three sets of:
100-150-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
immediately followed by. . .
100-Foot Bearhug Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

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

Mixed-Modal Conditioning Accessory Option
Against a 2-minute running clock:
10/7 Calorie Assault Bike
8-10 Bar Muscle-Ups
Max Reps of Burpee Box Jump-Overs (24″/20”)
Rest 60 seconds and repeat for a total of SIX sets.

Adjust the workout to allow for 30 seconds of burpee box jump-overs.

Compare results to June 23, 2020.

Gymnastics Skills Accessory Option
A.
Handstand Walk Progressions –

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 30 reps
*Attempt to perform unbroken, but accumulate reps if necessary.
Interval 2 – Reverse Handstand Walk x 5 meters
*Accumulate distance as necessary.

Followed by. . .

Every minute, on the minute, for 6 minutes (6 sets) of complex:
Nose-To-Wall Handstand + Yoyo Walk x 1-2 meters

Followed by. . .

Every 10 seconds, for 2 minutes (12 sets) of:
Wall Climb x 1 rep
*Start prone, push-up, climb until you touch your nose on the wall, climb down and lay down quietly (slow and controlled descent).

B.
Bar Muscle-Up Progressions –

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6-8 reps
*Challenge yourself by moving your feet further forward on the box in front of the bar.
Interval 2 – Swinging Knees-To-Bar x 3 reps (singles; drop between reps)

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Bar Muscle-Up x 2 reps OR bar muscle-up x 4 attempts
Interval 2 – Full Support Descend to Air Chair Swing x 3 reps (contiguous)
– – – – – – – –
Option 2 –
Three sets of:
Toes-To-Bar x 3 reps + Bar Muscle-Up x 1-3 reps
*Rest 30-45 seconds between sets.

C.
Push-Up Progressions –

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Narrow Grip Push-Ups x 6-8 reps
Interval 2 – Wide Grip Push-Ups x 6-8 reps

Followed by. . .

One set of:
Incline Push-Ups on 30″ Box x 60 reps @ 1010
*This is going to be a struggle, but try to push through unbroken and without letting your belly sag or your head to rise while pushing up.