June 29, 2019 – Invictus Athlete

Primary Training Session
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)

followed by…

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…

Two sets of:
Landmine Rows

x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed

A.
Rotate through the following movements for 15 minutes:
50 Heavy Rope Double-Unders or 70 Double-Unders
2 Handstand Obstacle Course Traverses
30 Second L-Sit Hold

We are not looking for a score. Your priority is to move through these movements smooth and efficiently. Use this time to improve skills and body awareness. These are things you can do often, but this is dedicated time today to improving the sometimes neglected skills.

B.
Four sets of:
Tempo Bench Press x 6-8 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets)
Rest 90 seconds
Barbell Loaded Walking Lunges x 20 steps @ 20X1
(back rack the barbell; step so legs make 90/90 angles; keep your chest up throughout the movement; HOVER, but DO NOT TOUCH your back knee to the ground – this shows control; go heavy!)
Rest 90 seconds

Followed by…

C.
One set of:
Bench Press x Max reps @ today’s working weight (no tempo)
Rest 2 Minutes
20/15 kg Barbell Jumping Lunges x Max Reps in 2 Minutes
(place an empty barbell on your back and perform as many jumping lunges as possible in 2 minutes)

D.
Three rounds for time of:
30/25 Calorie Row or Bike Erg
20 Burpee Box Jump-Overs (24″/20″)
10 Muscle-Ups
5 Ground to Overhead (245/165 lbs)

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.
Four sets of:
30 second Chin-Over-Bar Hold
50-Foot Plate Pinch Walk (35/25 lbs)
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
20 Reverse Hypers @ 40-45% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform band pull-throughs.

B.
For time:
200 Meter Sled Sprint

Rest 60 seconds then. . .

200 Meter Reverse Sled Drag

Simple rule…no stopping or walking. Load the sled light and commit to moving it without stopping.

Running Endurance Option
Warm-Up:
10 minute Run @ 65-70% effort

Followed by. . .

Six sets of:
60 second Hill Sprints
Rest 3 minutes (walk down)