June 5, 2017 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the five sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Press + Overhead Squat with Pause) x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Builiding in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Four sets of:
Hang Snatch x 3 reps @ 70-75%

Pause for a count of “one-one-thousand” at mid-thigh before each of the three reps, and on the final rep hold the receiving position of the snatch for 2 full seconds before standing it up.

C.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of your 1-RM

Primary Conditioning Session
Gymnastics Skills Warm-Up
One set of:
Donkey Kicks x 20 reps

Followed by. . .

Spend 2 minutes working on proper hand and foot placement for a kick to handstand

Immediately followed by. . .

Every 2 minutes, for 4 minutes (1 set), complete:
Interval 1 – Handstand Fall-Over

x 6 reps
Interval 2 – Rocking Box Bridges x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets), complete:
Wall-Facing Split Handstand Hold x 20 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets), complete:
Finger Presses x 20 reps

A.
Three sets for times of:
5/3 Legless Rope Climbs
10 Ground to Overhead (155/105 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Toes-to-Bar
30 Calorie Row
Rest 6-8 minutes

Attack these hard and fast…trust your ability to recover during the long rest period.

B.
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. Please note the weight of the sandbag used, as we will want to increase the load over the course of the next several weeks.

C.
Every minute, on the minute, for 9 minutes (3 sets) complete:
Interval 1 – 30 seconds of L-Sit Lifts on Box
Interval 2 – V-Ups

x 15 reps
Interval 3 – Supine Overhead Plate Lifts (25/15 lbs) x 15 reps

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 Suitcase Carry (Left)
6-10 Tempo Strict Handstand Push-Ups @ 4011
100-Foot Suitcase Carry (Right)
Rest as needed

B.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 60 seconds
Supine Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

Aerobic/Gymnastics Skills Option
Four sets of:
Run 400 Meters
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
Run 400 Meters
50-Foot Handstand Walk
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes

Rowing Endurance Option
Ten sets of:
Row 400 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Try to keep all ten sets within 5 seconds of your fastest.