June 30, 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 three sets.

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 @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 85% of 1-RM Snatch

C.
Every 6 minutes, for 30 minutes (5 sets) for times:
21 Burpee Box Jump-Overs (24″/20”)
15 Toes-to-Bar
9 Strict Handstand Push to 4″/2” Deficit
20/15 Calories of Assault Bike

D.
Four sets of:
Dumbbell Strict Overhead Seesaw Press x 16 reps (8 reps each arm) @ 2111
Immediately followed by. . .
Dumbbell Strict Overhead Press x 20 reps
Rest 60 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
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:
Sandbag (or D-Ball) Over the Bar x 8 reps
Rest 90 seconds

Pick a heavy sandbag or D-ball – something you probably couldn’t do for more than 8 reps in a set, then power clean it up to your chest, get your hands under it, and drive/throw it over a yoke, rack, jerk blocks or any other barrier you can create that is at approximately sternum level. This movement should resemble a sandbag clean and jerk.

B.
Four sets for max weight of:
50-Foot Harnessed Bear Crawl
Rest 3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.

C.
Four sets of:
200-Foot Prowler Sprint
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.

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

Mixed-Modal Conditioning Accessory Option
Against a 2:30-minute running clock…
60 second Wall Sit
30 Barbell Thrusters (20/15 kg)
Max Calories of Assault Bike or Bike Erg in remaining time
Rest 90 seconds and repeat for a total of EIGHT sets – 32 minutes for this portion.

Gymnastics Skills Accessory Option
A.
Handstand Walk Progressions 

For 60 seconds, perform one set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Back-To-Wall Handstand Marching x 10-20 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 1 meter + Handstand March x 10 reps

Followed by. . .

For 3 minutes, perform one set of:
Hand Plank Shoulder Taps x max reps then. . .
Elbow Jacks x 60 reps
*Rest for the remaining time.

Followed by. . .

For 60 seconds, perform one set of:
Wall Facing Handstand Shoulder Shrugs x 30 reps

B.
Bar Muscle-Up Progressions 

One set of:
Kipping Back Slide x 15 reps

Rest 30 seconds, then. . .

For 90 seconds, perform one set of:
Bar Muscle-Ups x max reps
*These can be singles or contiguous, whichever you think will produce the most reps.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps
Interval 2 – Supine Overhead Plate Lift (25#) x 15 reps
Interval 3 – Bouncing Knees-To-Chest x 40 reps

C.
Push-Up Progressions 

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Push-Ups with 8″ Deficit x 10 reps
Interval 2 – Dynamic Push-Ups on 24″ Box x 15 reps
Interval 3 – Single Arm Hand Plank x 40 seconds (20 seconds each arm)

Followed by. . .

For 2 minutes, perform one set of:
Incline Push-Up on 30″ Box x max reps