March 20, 2018 – Invictus Athlete

Primary Strength Session
Openers and 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 8 minutes (4 sets):
Snatch Press from Receiving x 1 rep

Build to heavy.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Drop Snatch x 1 rep

Build to heavy.

Followed by…

Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch + Overhead Squat

Build over the course of the 8 sets to today’s heavy complex.

C.
Three sets for max reps of:
60 Second Assault Bike (for calories)
Immediately followed by…
45 Second Bar-Facing Burpees
Immediately followed by…
15 Thrusters (115/85 lbs)
Rest 90 seconds

Primary Conditioning Session
Four rounds for time of:
15 Chest-to-Bar Pull-Ups
50-Foot Sandbag Carry (Bear Hug)
12 Strict Handstand Push-Ups 2″/0″ Deficit
9 Sand Bag Cleans (150/100 lbs)
50-Foot Sandbag Carry (Bear Hug)

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:
Kettlebell Rows x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Upright Rows x 8-10 reps
(place a towel through the handle of the kettlebell and hold on to each end of the towel)
Rest as needed

B.
Three sets of:
Reverse Hypers x 25 reps @ 1010
Rest 60 seconds
Glute Ham Raise x 10-12 reps @ 20X1
Rest 60 seconds
Barbell Hip Thrusts x 10-12 reps @ 20X1
Rest 60 seconds

C.
One set of:
5 Minutes of Banded Marching

Assault Bike Conditioning Option
Twenty eight (28) sets of:
30 Second Assault Bike @ 75-80%
30 Second Assault Bike @ 50%

Gymnastics Skills Option
A.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Legless Rope Hang Hold x 45 seconds
Interval 2 – Rope Hang Scissor Kicks x 30 seconds effort
Interval 3 – Toes-To-Rope x 15 reps (alternate sides of rope)
*During the first set place your right hand higher on the rope than the left, and on the second set place your left hand higher on the rope.

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tempo Ring Dips x 4 reps @ 21X1
Interval 2 – Reverse Dips on Box x 6 reps @ 11X1

C.
Every minute, on the minute, for 2 minutes (2 sets) of:
Dynamic Push-Ups on Floor x 10-15 reps

D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Hanging Knee-To-Armpit x 30 reps (alternating)
Interval 2 – L-Hang Hold from Bar x 45 seconds
Interval 3 – Hand Plank Shoulder Taps x 60 reps