July 5, 2017 – Invictus Athlete

Primary Strength Session
A.
Build to today’s 1-RM…
Pause Front Squat @ 33X1 + 2 Front Squats

Perform one pause squat with a 3-second hold at the bottom, followed immediately thereafter by two front squats with no prescribed tempo.

B.
Every 2 minutes, for 10 minutes (5 sets):
Stiff-Legged Deadlift to 2″ Deficit x 2 reps

Stand on a 2″ platform (plates can work), and allow only a soft bend in your knees. If you lack the required mobility to do this drill, remove the deficit, or even elevate the weight, but the idea is to start the pull closer to the end range of your hamstring mobility. Grip the platform with your toes and think about creating some internal torque as you separate the barbell from the floor. Please keep a double-overhand grip for these, and use straps if your grip is your limiter.

C.
Ten sets of:
Banded Conventional Deadlift x 1 rep @ 45% Bar Weight + 25% Band Tension
Rest 30 seconds

This needs to be as explosive as possible during the concentric phase, then squeeze and contract glutes as much as possible for 2 seconds at the lockout before lowering the bar to the ground.

Primary Conditioning Session

Every minute, on the minute, for 21 minutes (7 sets of each):
Minute 1 – 4 Ring Muscle-Ups + 4 Burpee Box Jump-Overs (24″/20″)
Minute 2 – 6 Dumbbell Thrusters (55/35 lbs) + 4 Burpee Box Jump-Overs
Minute 3 – 8 Toes to Bar + 4 Burpee Box Jump-Overs

Immediately followed by…

Three rounds for time of:
4 Ring Muscle-Ups
6 Dumbbell Thrusters (55/35 lbs)
8 Toes to Bar
12 Burpee Box Jump-Overs (24″/20″)

A special treat to make sure you all didn’t party too hard over the July 4th holiday. You’re welcome. cj

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:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle, and hopefully heavier than June 21.

B.
Two sets for max weight of:
300-Foot Suitcase Carry (150′ each hand)
150-Foot Hand-Over-Hand Rope Pulls (fast)
Rest 3-4 minutes

C.
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

Running Endurance Option
Every 5 Minutes for 20 minutes (4 sets), complete:
Run 400 Meters