May 10, 2019 – Invictus Athlete

Primary Training 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.
Front Squat
*Set 1: 4 reps @ 65% of 1-RM
*Set 2: 4 reps @ 75%
*Set 3: 4 reps @ 80%
*Set 4: 4 reps @ 80%
Rest 2 minutes between sets

B.
Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)

Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

C.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

D.
Three rounds for time of:
25/18 Calorie Row
20 (10/10) Alternating Dumbbell Snatches (70/50 lbs)
15 Strict Handstand Push-Ups

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:
Banded March with Front-Loaded Carry x 3 minutes
Rest 60 seconds
Reverse Hypers* x 25 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

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

B.
Four sets of:
Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Rest 30 seconds
Double Bent-Over Kettlebell Rows x 8 reps @ 2111
Rest 90 seconds

C.
Every 5 minutes, for 15 minutes (3 sets):
8 Alternating Barbell Reverse Lunge @ 50% of 1RM Back Squat.
20 Goblet Squats (Light)
20 Front-Racked Walking Lunges (Light)

Assault Bike Conditioning Option
Against a 2-minute running clock…
30 Seconds of Max Calorie Assault Bike
6 Muscle-Ups
Max Thrusters in remaining time
Rest 2 minutes and repeat for a total of FOUR sets.

Set 1: 95/65lb.
Set 2: 115/75lb.
Set 3: 135/95lb.
Set 4: 155/105lb.

Note the total calories in 30 seconds of Assault Bike AND the total Thrusters in each of the four sets.

Aerobic/Gymnastics Option
Every 6 minutes, for 30 minutes (5 sets) of:
50/35 Calorie Row or Ski Erg
4 Burpee Bar Muscle-Ups
25-Foot Handstand Walk
3 Muscle-Ups