July 7, 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 8 minutes (4 sets):
(Snatch Push Press + Overhead Squat + Snatch Balance) 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 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps
*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

Perform a snatch, then lower the bar to your hip, set up, and perform a snatch from the hip. Repeat this for 2 reps.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep
*Sets 1-3 @ 87.5% of 1-RM Snatch
*Sets 4-5 @ 92.5% of 1-RM Snatch

C.
Every 15 minutes, for 30 minutes (2 sets) for times:
50/40 Calorie Row or Bike Erg or Ski-Erg
50 Wall Ball Shots (30/20 lbs)
50 Pull-Ups
50/40 Calorie Row or Bike Erg or Ski-Erg

Give us your full effort on the final 50/40 Calories of each set.

D.
Three sets of:
Alternating Single Arm Arnold Press x 14-16 reps
Immediately followed by. . .
30 Banded Triceps Push Downs
Rest 60 seconds
Gorilla Rows x 12-14 reps
Immediately followed by. . .
Kneeling Straight Arm Press Downs x 20 @ 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.
Three sets of:
Dumbbell Z-Press x 8 reps
Immediately followed by. . .
Push-Ups x Max Reps
Rest 90 seconds
100-Foot Hand-Over-Hand Rope Pulls
Immediately followed by. . .
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Three sets of:
100-Foot Overhead Yoke Carry
(drop at 50-feet, and come back – go as heavy as possible)
Rest as needed

C.
Three sets for max distance of:
90 second Prowler Sprint
Reverse Sled Drag Back to Starting Point
Rest 2 minutes

Load the sled with a weight that will allow you to move without stopping, and sprint it as far as possible in 90 seconds – this should be an all out effort. As soon as the 90 seconds are up, grab the rope and reverse sled drag it back to the starting point.

D.
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.

Mixed-Modal Conditioning Accessory Option
Against a 2-minute running clock…
8 D-Ball or Sandbag Over Shoulder (150/100 lbs)
Max Calories of Bike Erg or Assault Bike
Rest 60 seconds and repeat for a total of TEN (10) sets.

Gymnastics Skills Accessory Option
A.
Static Handstand Hold Progressions

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20-30 seconds
Interval 2 – Back-To-Wall Handstand Finger Press Away x 20-30 seconds
*Do not allow your body to change shape while pressing away from the wall. The entire movement needs to rely on the strength of the forearm though your fingers. If you find that the movement is too difficult to perform without making adjustments with you body then you may need to move your hands closer to the wall (which is absolutely okay).

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press to Handstand from Wall x 6 reps
*Attempt to keep your body straight. This drill is to help you learn to save a handstand that is falling toe-side. Press your head forward past your hands as much as possible to find balance with bent arms, then press out of that position to full handstand and repeat.
Interval 2 – Finger Press x 20 reps

B.
Handstand Push-Up Progressions 

If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.

One set of:
Handstand Push-Up Negatives to 4″ Deficit x 10 reps @ 40A1
*If you do not have enough strength to set your head down softly default to either a 2″ deficit or no deficit at all until it is safe.

Rest 30 seconds, then. . .

One set of:
Strict Handstand Push-Ups x 5-10 reps
*Aim for the higher end of the reps, but don’t go to failure.

Rest 60 seconds, then. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 4″/8″ Deficit x 8-10 reps
Interval 2 – Reverse Snow Angels x 30 reps (fast)

Immediately followed by. . .

For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x max reps

C.
Ring Dip Progressions 

Every 45 seconds, for 3 minutes (4 sets) of complex:
Full Support Hold x 15 seconds + Catch Position Hold x 10 seconds
*Do not drop between movements. Move from the full support directly into the catch position via ring dip negative.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 6-8 reps
*Be sure to get deep into the bottom of your dip by keeping your torso vertical. Utilize your feet as necessary to drive out of the catch position.
Interval 2 – Catch Position Dips x 8-10 reps

Followed by. . .

One set of:
Ring Dip Negatives x 8 reps @ 51A1