June 23, 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

Build over the course of the 3 sets, but make sure each set is heavier than you had been performing the sets of 5 reps the previous weeks.

Followed by….

Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
(perform the push press, descend to bottom of OHS, then come up and repeat for two reps)

Building in weight – and should be heavier than previous week, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

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

Same movements as last week with the exception of chest-to-bar. Lets see how you fair with those burpee box jump-overs after taxing your midline.

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.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

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…
10/7 Calorie Assault Bike
8-10 Bar Muscle-Ups
Max Burpee Box Jump-Overs (24″/20”)
Rest 60 seconds and repeat for a total of SIX sets.

Scale to allow for 30 seconds of burpee box jump-overs.

Gymnastics Skills Accessory Option
A.
Static Handstand Hold Progressions

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 45 seconds
*Attempt to control this handstand with your fingertips (hands straight), avoiding hitting the wall if possible. Hold for max time without the assistance of the wall.
Interval 2 – Donkey Kicks to Wall (3 stage) x 45 seconds effort

B.
Handstand Push-Up Progressions

For 60 seconds, perform one set of:
Headstand Kip-Up to Handstand x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-Up x 3 reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 30 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold the handstand for as much time as possible until your time is up.

C.
Ring Dip Progressions – 

Every 15 seconds, for 60 seconds (4 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds

Rest 60 seconds, then. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Tempo Ring Dips

x 4 reps @ 31X1

Immediately followed by. . .

For 60 seconds, perform one set of:
Ring Dips x max reps
*Once you fail a rep, perform ring dips with scaling option for the remaining time.

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold

When the running clock reaches 15:00, perform the following:

For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats with Backpack
400 Meter Run
60 Air Squats
400 Meter Run

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
We are moving fast today! The intention is to get the heart rate jacked up and finish with those lungs burning. The squats will limit the speed you can run but take that as a challenge to immediately start running when you finish every set.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold

When the running clock reaches 15:00, perform the following:

For time:
400 Meter Run
20 Jump Squats
400 Meter Run
40 Goblet Squats (50/35 lbs)
400 Meter Run
60 Air Squats
400 Meter Run

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
We are moving fast today! The intention is to get the heart rate jacked up and finish with those lungs burning. The squats will limit the speed you can run but take that as a challenge to immediately start running when you finish every set.